How to Do a Cross Chest Curl

  1. SStand with dumbbells in each hand, palms facing in (neutral grip).
  2. Curl one dumbbell diagonally across your chest toward the opposite shoulder.
  3. Squeeze the bicep at the top, then lower slowly and alternate arms.

Muscles Affected


Primary muscles: Biceps brachii (especially the short head)

Secondary muscles: Forearms, shoulders

Equipment: Dumbbells

Band Reverse Plank

Proper Form And Breathing Pattern

Keep elbows close to your body and avoid swinging. Exhale as you curl up across the chest. Inhale as you lower the dumbbell.


Sets And Reps

Do 2–3 sets of 10–12 reps per arm, alternating sides.

Benefits of Cross Chest Curl

  1. Emphasizes the short head of the biceps for better peak development
  2. Enhances arm definition and symmetry.