Cross Over - With Bands
The Cross Over - With Bands is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The biceps and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Cross Over - With Bands work?
The Cross Over - With Bands primarily works the Chest. Secondary muscles include the Biceps, Shoulders, which assist during the movement.
Is the Cross Over - With Bands good for beginners?
Yes, the Cross Over - With Bands is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Cross Over - With Bands?
You need bands to perform the Cross Over - With Bands. Most commercial gyms will have this available.
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