Cable Iron Cross Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push (Bilateral)
  • Beginner
  • Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Cable Iron Cross Overview

The cable iron cross is a variation of the cable chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.

The cable iron cross can be tough to overload as it requires a great deal of core stability, so it is probably best used as an accessory movement for those looking to increase their chest muscle mass.

This movement can be included into your chest workouts, push workouts, upper body workouts, or full body workouts.

Cable Iron Cross Instructions

  1. Set both pulleys as high as possible and select the desired weight.
  2. Grasp both handles with a neutral grip and keep your feet in line with the pulleys..
  3. Remain upright, keep a slight bend in the elbows, move entirely at the shoulder joint, and pull both handles together in front of your body.
  4. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Cable Iron Cross Tips

  1. Don’t squeeze the handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
  2. Avoid touching or banging the handles together at peak contraction to keep constant tension on the intended muscle groups.
  3. Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
  4. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.