Cross Over - With Bands

Cross Over - With Bands is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
Exercise type: Resistance exercise – shoulder horizontal adduction

Exercise technique

Band anchor
Attach the band to a secure post behind you and hold both ends.
Distance
Step forward to create light tension with your arms open to the sides.
T position
Open your arms to the sides at chest height with palms facing forward.
Elbow angle
Set a small elbow bend and balance your torso.
Bring together
Exhale and move your arms in a semicircle to the front of your chest.
Contraction
Pause briefly as your hands approach without thrusting your chest forward.
Open
Slowly resist the band’s pull and return to the starting T position with control.

Key technique points

Use a firmly secured post.
Create light tension at the start.
Maintain your elbow angle.
Close at chest height.
Do not flare your ribs forward.
Brake the band on the return.

Common mistakes

Failing to check the anchor

Do not start with an attachment unable to withstand the pull; test the band before loading it.

Turning it into a press

Do not extend your elbows as your arms close; maintain the fixed arm length of the fly variation.

Moving the body forward

Do not throw your body away from the post as your hands approach; stay stable over your chosen stance.

Excessive crossing

Do not force your hands far past each other and bend your wrists; bring them together with control in front.

Opening too far back

Do not let the band drag your shoulders behind your torso; stop in a comfortable T position.

Releasing the band backward

Do not let the ends fly toward the post; control both arms opening equally slowly.

Frequently asked questions