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Cable Iron Cross

A beginner strength exercise for the chest, done with a cable.

Cable Iron Cross: starting positionCable Iron Cross: finishing position
Main muscles
Chest
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Iron Cross

Questions

What muscles does the Cable Iron Cross work?

Mainly the chest.

Is the Cable Iron Cross good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Iron Cross?

Good alternatives that train the chest: Cable Crossover, Low Cable Crossover, Single-Arm Cable Crossover or Cable Chest Press.

How many sets and reps of the Cable Iron Cross should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).