Cable Iron Cross Video Guide

Exercise Profile

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

Exercise 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.

Exercise 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.

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13 Comments+ Post Comment

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Posted Tue, 02/17/2015 - 18:54
Doug

Everytime I do this exercise at the gym I am told that I should be doing it leaning forward with one leg slightly forward and switch after each set.

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Posted Tue, 01/13/2015 - 22:01
Derek Wood

I only have one cable as opposed to two. Is this exercise as effective doing half of one set left hand then the second of the set right handed as it would be doing both arms at the same time?

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Posted Sat, 02/22/2014 - 07:56
Gaurav chauhan

you already told about incline flyes so are you telling about simple flyes on a straight bench as a substitues for this as next exercise is itself a incline flyes

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Posted Mon, 06/03/2013 - 05:27
ray

Can I do cable cross overs, with low weights, 12 weeks post open heart surgery (CABG)

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Posted Mon, 03/25/2013 - 09:18
Donnie

I'm having trouble getting the middle of my chest to fill in. Do you recommend anything in particular?

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Posted Wed, 01/06/2016 - 12:44
Bryce Fredrick

Pec Deck, single arm at a time. Really extend across the front of your body.

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Posted Sat, 03/09/2013 - 05:08
peter

Hi steav can you workout your shouler and chest together, or on seperate days

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Posted Wed, 03/06/2013 - 01:07
chetan bhatt

Steve, good morning, you replied naftal instead of cable cross, you apply dumble fly. means on laying on bench and dumble fly? is it so. pl. reply.

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Posted Wed, 03/06/2013 - 01:06
chetan bhatt

Steve, good morning, you replied naftal instead of cable cross, you apply dumble fly. means on laying on bench and dumble fly? is it so. pl. reply.

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Posted Tue, 08/21/2012 - 10:24
Bob Petitte

What is the best cable exercise for lower chest?

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Posted Wed, 06/06/2012 - 03:47
Mohd yaseen khan

I am doing exercise but i want my chest to be up and my chest muscle should be hard and strong ,please recommend workout...Thanks

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Posted Mon, 04/02/2012 - 16:52
naftal

WHICH EXERCISE CAN I SUSTITUTE WITH THIS COZ I DONT HAVE THIS MACHINE AT HOME..?

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Posted Tue, 04/03/2012 - 16:08
Steven

Try dumbbell flyes.