Cable Iron Cross
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.
How to program the Cable Iron Cross
Sets and reps
As an isolation movement, the Cable Iron Cross is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Iron Cross is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Iron Cross into a plan
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Frequently asked questions
What muscles does the Cable Iron Cross work?
The Cable Iron Cross primarily targets the Chest.
What equipment do I need for the Cable Iron Cross?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Iron Cross should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
