The crossover with bands exercise targets your chest and biceps while offering a unique, variable resistance.

Muscle group: Biceps

Steps

Wrap a resistance band around the post of an exercise machine at about your chest height. Then face away from that post and grab the handles of the resistance band in each land and spread your hands out to your sides. Vary the starting resistance by stepping towards or away from the pole.

Stand with your feet shoulder-width apart, your knees slightly bent and your abs tight.

Pull the handles of the resistance band away from the post so that your hands eventually meet directly in front of your chest. Once they meet, hold that position for a few moments, then return to the starting position with your hands at your sides.

Tips

Try find a post that it as straight as possible, this will make it far less likely to slip.

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