How to do Arm Cross Overs with Resistance Bands

    The resistance band crossover is one of the simplest yet most effective low equipment chest exercises, and it has great carry over in the gym as well. All you need for this exercise is a resistance band and something to secure it to. It’s a great exercise for at home, but can also be used as a warm up or activation in the gym. 

    This exercise is great for push workouts and if you are doing it as part of a workout it should be completed in the middle. 

    How to

    1. Place our resistance band round a stationary object (if you have resistance bands that can be anchored using a door, do this). 
    2. Stand facing away from the object your band is anchored to. Hold the handles or either end in each hand with your arms to your side so you are in a T position. 
    3. Take as many steps forward as you need to feel a slight resistance (remember the resistance will increase when you push together). 
    4. Your palms should be facing each other when holding the handles. 
    5. Push your arms together until your wrists cross. 
    6. Return to the start position. Repeat this for desired reps. 

    Muscles Worked

    The arm crossover uses primarily the chest muscle, however the exercise will also target the shoulders and to a lesser degree the biceps. This makes it a great all round chest exercise for all levels and experiences.


    The arm crossover can also be performed with cables at the gym, which will feel similar to how it does with a resistance band. However, the exercise can also be done with dumbbells, although the resistance will not remain the same throughout, which can be a drawback of the dumbbell variation.  

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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