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Cable Iron Cross

ChestCableBeginnerIsolation
Cable Iron Cross — start position
Start
Cable Iron Cross — finish position
Finish
Muscles worked
PrimaryChest

How to do it

  1. 01

    Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.

  2. 02

    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. 03

    Keeping the elbows extended, pull your arms straight to your sides.

  4. 04

    Return your arms back to the starting position after a pause at the peak contraction.

  5. 05

    Continue the movement for the prescribed number of repetitions.

In the app

Cable Iron Cross appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With machine

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