Cable Iron Cross

Cable Iron Cross

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Push

Cable Iron Cross Instructions

  • Arrange the pulleys so that they are positioned higher than your head. Grab a pulley handle in each hand.
  • Stand precisely in between both pulleys with your arms stretched out to your side, elbows slightly bent, and your eyes facing forward to where your body will essentially form a “T” position.
  • Your core is active and engaged.
    • Neutral spine and neck position (eyes fixed straight ahead).
    • Chest up and shoulders back.
    • Knees slightly bent.
    • Low back is not arched.
  • With a slight elbow bend, pull your arms together utilizing your chest musculature.
  • Pause for a contraction and then return back to the starting position on the same path as the concentric. 
    • Don't just relax/drop your arms back to the starting position.
    • The eccentric is just as important as the concentric with this movement. 


  • To maximize this exercise, make sure to perform through a full range-of-motion under the appropriate tension.
    • Going excessively heavy or "cheating" the exercise will negate its benefits.
  • Refrain from "pushing" the weight forward to the top position.
  • The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
  • The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a controlled pace.
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