Cable Iron Cross
Muscles worked
Instructions
- 1Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- 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.
- 3Keeping the elbows extended, pull your arms straight to your sides.
- 4Return your arms back to the starting position after a pause at the peak contraction.
- 5Continue the movement for the prescribed number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cable Iron Cross
The cable iron cross intensely isolates the chest in a standing position that also engages the core to stabilize the torso. With the pulleys set high, you bring the handles down and forward, forming a cross with your arms, for a full contraction at the end of the movement. It's an excellent finishing exercise to enhance chest definition and detail.
check_circleBenefits
- check_circleFull chest contraction in a standing position
- check_circleEngages the core in addition to the chest
- check_circleGood finishing move for muscle definition
lightbulbExecution tips
- lightbulbKeep a constant slight elbow bend, without turning it into a press
- lightbulbSlightly cross the hands at the end for maximum contraction
- lightbulbStay stable on your feet without swinging the torso
warningCommon mistakes
- warningUsing body momentum to cheat the cable pull
- warningBending the elbows excessively during the movement
- warningToo much load that prevents a clean contraction
helpFrequently asked questions
What's the difference from the classic cable crossover?expand_more
The iron cross finishes in front of the hips rather than crossed high in front of the chest, emphasizing the lower chest more.
Do I need a lot of weight?expand_more
No, a light to moderate load is enough to really feel the contraction across the full range.
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