Stand with your feet shoulder-width apart, holding a resistance band in both hands. Position the band across your body, with one hand at shoulder height and the other at hip height.
- Engage your core and keep your elbows close to your sides.
- As you exhale, curl the band upwards towards your shoulder, focusing on your biceps.
- Lower the band back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
How to perform the Band Cross Chest Biceps Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Band Cross Chest Biceps Curl using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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