Cable Iron Cross
The Cable Iron Cross isolates the Chest through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Iron Cross work?
The Cable Iron Cross primarily targets the Chest. It's an effective isolation exercise for building chest strength.
Is the Cable Iron Cross good for beginners?
Yes, the Cable Iron Cross is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Cable Iron Cross?
You need cable to perform the Cable Iron Cross. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.