Cross Over - With Bands
How to do the Cross Over - With Bands with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Biceps, Shoulders
Bands
How to do the Cross Over - With Bands
- 1
Secure an exercise band around a stationary post.
- 2
While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
- 3
Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
- 4
While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
- 5
Slowly return to the starting position as you inhale.
- 6
Perform for the recommended amount of repetitions.
Log it, see it on your body.
Every Cross Over - With Bands set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Cross Over - With Bands fits
The Cross Over - With Bands shows up in training built around a specific goal. See how it fits:
More chest exercises
Cross Over - With Bands: common questions
What muscles does the Cross Over - With Bands work?
The Cross Over - With Bands primarily works the Chest. It also recruits the Biceps and Shoulders as supporting muscles.
Is the Cross Over - With Bands suitable for beginners?
Yes. The Cross Over - With Bands is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Cross Over - With Bands?
To do the Cross Over - With Bands you'll need resistance bands.
Is the Cross Over - With Bands a compound or isolation exercise?
The Cross Over - With Bands is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Cross Over - With Bands with correct form?
Secure an exercise band around a stationary post. Follow the full step-by-step above for the complete movement.
Log your Cross Over - With Bands sets, free.
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