Exercise guide
Cross Over - With Bands
The Band Crossover is a standing chest exercise performed while facing away from an anchor point. The arms begin in a wide T position and move forward in an arc. The chest provides the main effort while the shoulders and biceps help stabilize the arms.
Training context
Keeping the Band Crossover controlled
Band resistance increases as the hands travel forward, making the contracted position the hardest part of the repetition. The anchor must be strong enough to resist the full stretched tension.
The arms should remain slightly bent rather than rigidly locked. Stepping farther forward increases resistance but also places more stress on the anchor and band.
Technique overview
Keep the elbow angle nearly unchanged
Face away from a secure anchor and begin with the arms extended to the sides. Bring the hands forward in a wide arc without turning the movement into a press. Pause when the hands meet or cross comfortably, then return slowly. Inspect the band and anchor before every set.
Treat this as an overview and use a range, pace, and setup you can control.