Standing Cross Chest Curl | Illustrated Exercise Guide

Primary muscles: Biceps
Secondary muscles: Forearms, shoulders
Equipment: Dumbbells
Exercise for the opposite muscles: Tricep dips

STANDING CROSS CHEST CURL INSTRUCTIONS

1. Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Squeeze the left biceps and bring the dumbbell across your body and toward your right shoulder.
3. Lower the arm to the starting position, repeat, and then switch sides.

PROPER FORM AND BREATHING PATTERN

Open your chest, roll your shoulders back and relax your neck and back. Breathe out as you lift the dumbbell toward the shoulder, keep your elbows close to your body and don’t move your upper arms.

EXERCISE BENEFITS

The standing cross chest curl targets the biceps and helps to strengthen and define the front portion of the upper arm.

DEMONSTRATION

SETS AND REPS

Start with 2 to 3 sets of 8 to 12 repetitions and, to work all muscles in the upper arm, pair the cross chest curl with tricep dips, hammer curls and tricep extensions.

CALORIES BURNED

To calculate the number of calories burned doing the standing cross chest curl, enter your weight and the duration of the exercise:

RELATED UPPER BODY EXERCISES

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Stability ball chest press
Standing Y raise
Bent over front back punch
Dumbbell shoulder to shoulder press

WORKOUT ROUTINES