Banded Cross-Over Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Execution
Isolation
Force Type
Pull
Required Equipment
Band
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Cross-Over Pull is an isolation movement that mimics the chest cable cross-over using resistance bands. It emphasizes inner chest development through the cross-body pulling motion. It’s a great tool for sculpting and defining the pectoral muscles, particularly when gym equipment isn’t available. Resistance bands add constant tension, especially in the contracted position, making it excellent for muscle activation and hypertrophy with low joint impact.
How to Perform
Anchor Band: Secure a resistance band at shoulder-height behind or beside you.
Grip Handle: Grasp the handle with one hand, step away to create tension.
Stance: Take a staggered stance with slight knee bend and core engaged.
Pull Across: Bring your hand across your body in a downward arc toward the opposite hip.
Pause and Squeeze: Squeeze your chest at the end range.
Return Slowly: Release back to the start under control.
Repeat: Perform all reps on one side, then switch.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep slight bend in the elbow throughout the movement.
Focus on squeezing the chest hard at the end range.
Avoid letting the shoulder roll forward.
Stand far enough to keep band tension constant.
Perform both sides equally to prevent imbalances.
Don’t let the band snap back—control every phase.
Maintain a stable base—don’t lean forward or backward.
Keep wrist straight and neutral.
Use moderate resistance to ensure chest activation.
Exhale during the cross-over, inhale as you return.
How Not to Perform
Don’t overextend—keep range safe and natural.
Don’t swing your torso—use only the chest and arms.
Don’t lose tension at the starting point.
Don’t perform reps too fast—slow, controlled reps are key.
Avoid hyperextending the elbow or wrist.
Don’t shrug shoulders—keep scapulae neutral.
Don’t anchor the band too low or high—it should align with chest height.
Don’t forget to work both sides.
Don’t flare the elbow—maintain a slight bend.
Don’t let your core disengage—keep midline stable.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
