Strength

Cable Iron Cross

The cable iron cross is a beginner strength exercise for your chest, using cable.

Main muscles
Chest
Equipment
Cable
Level
Beginner
Cable Iron Cross, starting position
Start
Cable Iron Cross, end position
Finish

How to do it

  1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  2. Stand 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. Keeping the elbows extended, pull your arms straight to your sides.
  4. Return your arms back to the starting position after a pause at the peak contraction.
  5. Continue the movement for the prescribed number of repetitions.

Alternatives to the cable iron cross

Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells Dumbbell fly Dumbbells, Flat bench Incline Cable Flye Cable