ChestBeginner

Cable Iron Cross

Strength movement using Cable.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Chest

Movement instructions

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.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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