Cable Iron Cross
How to do the Cable Iron Cross with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
,
Cable
How to do the Cable Iron Cross
- 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.
Log it, see it on your body.
Every Cable Iron Cross set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
More chest exercises
Cable Iron Cross: common questions
What muscles does the Cable Iron Cross work?
The Cable Iron Cross primarily works the Chest.
Is the Cable Iron Cross suitable for beginners?
Yes. The Cable Iron Cross is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Cable Iron Cross?
To do the Cable Iron Cross you'll need a cable machine.
Is the Cable Iron Cross a compound or isolation exercise?
The Cable Iron Cross is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the Cable Iron Cross with correct form?
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand. Follow the full step-by-step above for the complete movement.
Log your Cable Iron Cross sets, free.
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