Cable Iron Cross

Cable Iron Cross is a beginner-level isolation in the strength category that primarily works the chest. It is performed with cable.

How to do it

1. 1Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
2. 2Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
3. 3Keeping the elbows extended, pull your arms straight to your sides.
4. 4Return your arms back to the starting position after a pause at the peak contraction.
5. 5Continue the movement for the prescribed number of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.