Female model ex_IIEUGO

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Upper Arms · Band

Band Cross Chest Biceps Curl

beginnerstrength

Band Cross Chest Biceps Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis, Flexor Carpi Radialis, Extensor Carpi Radialis Longus

How to do Band Cross Chest Biceps Curl

Secure the middle of the resistance band to a sturdy anchor point at chest height. Stand facing the anchor point with your feet shoulder-width apart, holding the handles of the band with both hands extended straight forward, palms facing each other.
Lean slightly back and bend both elbows inward to curl the handles towards your chest, keeping your upper arms stationary.
Slowly extend your arms back to the starting position, maintaining control and tension in the band.
Repeat the movement for the desired number of repetitions.

Form tips

Ensure the resistance band is securely anchored to avoid slipping.
Exhale as you curl the band towards your chest and inhale as you lower it back down.
Keep your upper arms stationary to isolate the biceps.

Band Cross Chest Biceps Curl alternatives

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Barbell Biceps Curl

Biceps · intermediate

Biceps Curl Cable

Biceps · beginner

Doorway Biceps Curl

Biceps · intermediate

More biceps exercises

Biceps Curl Resistance Band

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Dumbbell Simultaneous Biceps Curl

Biceps · intermediate

Barbell Drag Biceps Curl

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Cable Twisting Biceps Curl

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Barbell Alternate Biceps Curl

Biceps · intermediate

Barbell Reverse Biceps Curl

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Alternate Biceps Curl Resistance Band

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Dumbbell Waiter Biceps Curl

Biceps · intermediate

Band Cross Chest Biceps Curl FAQ

What muscles does Band Cross Chest Biceps Curl work?

Band Cross Chest Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Band Cross Chest Biceps Curl?

You need a band and a sturdy surface.

How many sets and reps of Band Cross Chest Biceps Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Cross Chest Biceps Curl good for beginners?

Yes. Band Cross Chest Biceps Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Band Cross Chest Biceps Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Cross Chest Biceps Curl?

Other exercises for the biceps include Cable Biceps Curl (Ez-Bar), Barbell Biceps Curl, Biceps Curl Cable and Doorway Biceps Curl.

For developers

Use Band Cross Chest Biceps Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IIEUGO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IIEUGO",
  "name": "Band Cross Chest Biceps Curl",
  "model": "female",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_IIEUGO/mp4-720.mp4?…",
    "poster": "https://…/ex_IIEUGO/poster.jpg?…"
  }
}