Band Across-Chest Bicep Curl
Bicep curl variation! Strengthen & grow your arms with resistance. Cross-chest motion adds a unique twist for targeted muscle engagement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Secure a resistance band to a sturdy anchor point at chest level.
2. Stand perpendicular to the anchor point with your feet shoulder-width apart, your core engaged, and knees slightly bent for stability.
3. Grab the handle of the band with the hand farthest from the anchor point. Your palm should face forward and your arm should be extended across your body with slight tension on the band.
4. Keeping your elbow fixed and close to your body, curl the band towards your shoulder by contracting your biceps.
5. Squeeze the biceps at the top of the curl and hold for a count before slowly releasing the arm to the starting position.
6. Repeat the desired number of repetitions before switching to the other side.
7. Maintain control throughout the movement, and avoid using momentum to lift the band.
8. Adjust the resistance of the band or your distance from the anchor point to suit your fitness level.
Remember to breathe out as you perform the curling motion and inhale as you return to the starting position. Ensure that the movement is focused on the biceps, with minimal involvement from other muscle groups.
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