Cross Over - With Bands

Cross Over - With Bands is a beginner-level compound in the strength category that primarily works the chest. It also recruits the biceps and shoulders. It is performed with resistance bands.

How to do it

1. 1Secure an exercise band around a stationary post.
2. 2While 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. 3Raise 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. 4While 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. 5Slowly return to the starting position as you inhale.
6. 6Perform for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.