Cable Iron Cross

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

Movement guide

Cable Iron Cross

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusChest

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cable Iron Cross demonstrated on the 3D figure

3D demoCable Iron CrossBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
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.
Keeping the elbows extended, pull your arms straight to your sides.
Return your arms back to the starting position after a pause at the peak contraction.
Continue the movement for the prescribed number of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cross Over - With Bands demonstrated on the 3D figure

3D demoCross Over - With BandsBeginner · A band

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

3D demoCable flyIntermediate · A cable machine

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Decline barbell bench press demonstrated on the 3D figure

3D demoDecline barbell bench pressIntermediate · A barbell + A bench or box

Decline dumbbell bench press demonstrated on the 3D figure

3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Cable Iron Cross work?

Mainly the chest.

What equipment do I need for the Cable Iron Cross?

A cable machine.

Is the Cable Iron Cross good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Barbell bench press.

How do I make the Cable Iron Cross harder?

Progress to the Barbell bench press, or add load, range or slower lowering once your form is solid.