Step by step instructions, muscle activation and variants for the Band Cross-Chest Biceps Curl.
A unilateral resistance band biceps curl in which the working arm crosses the midline of the body as it curls. This cross-body angle shifts tension onto the inner (short) head of the biceps and adds a rotational challenge to the forearm.
Common mistakes content is coming soon.
The Band Cross-Chest Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.