Exercise library · Chest

How to Do Cross Over - With Bands

Step-by-step instructions, muscles worked and workouts that use the cross over - with bands.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →Tube bands with handlesGym-like cable exercises at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.