Iron Cross (Cable)

Chest isolation exercise using high cable pulleys to target chest muscles with a crossing motion.

Instructions

1. Move the cable pulleys to the high position and take a handle in each hand.
2. Stand directly between both pulleys with your arms extended out to your sides at shoulder height, forming a “T” shape.
3. Keep your chest up, shoulders back, and maintain a slight forward lean from your ankles.
4. Keeping your elbows extended or slightly bent, pull your arms straight in front of your chest.
5. Cross your arms at the wrists as they come together in front of your body.
6. Hold the peak contraction briefly and squeeze your chest.
7. Return your arms back to the starting position slowly and with control.
8. Continue the movement for the desired number of repetitions.

Tips

• Maintain a slight bend in your elbows to reduce stress on the shoulder joints
• Focus on using your chest muscles to drive the movement
• The high pulley position allows for a greater stretch at the starting position
• Control the weight in both the pulling and returning phases
• This variation is excellent for chest isolation and muscle development