A beginner strength exercise done with a cable that mainly works the chest. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Stand directly between both pulleys with your arms extended out to your sides.
Updated
Primary
Chest
Equipment
Cable
Level
beginner
Cable Iron Cross demonstration
Cable Iron Cross, starting positionCable Iron Cross, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
