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Cable Iron Cross

The Cable Iron Cross primarily targets your Chest. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Chest

How to perform Cable Iron Cross

  1. Step 1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  2. Step 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. Step 3. Keeping the elbows extended, pull your arms straight to your sides.
  4. Step 4. Return your arms back to the starting position after a pause at the peak contraction.
  5. Step 5. Continue the movement for the prescribed number of repetitions.

Frequently asked questions

What is the primary muscle group targeted by the Cable Iron Cross?

This exercise is an isolation movement that specifically targets the sternal and clavicular heads of the pectoralis major. It emphasizes the inner chest through a full range of horizontal adduction.

How should I position my arms to ensure proper form?

Maintain a slight bend in the elbows throughout the movement to protect the joints while keeping the arms relatively straight. Focus on bringing the handles together in a wide arc until they cross in front of the lower torso.

What is a common mistake to avoid during the Cable Iron Cross?

Avoid using excessive momentum or leaning too far forward, which shifts the load to the shoulders and back. Keep the torso upright and stationary to ensure the chest performs the work.

How can beginners safely progress with this exercise?

Beginners should start with a standard cable crossover at chest height to master the mechanics before moving to the Iron Cross variation. Focus on light resistance and high repetitions to establish a strong mind-muscle connection.

What are the recommended sets and reps for this movement?

Perform 3 to 4 sets of 12 to 15 repetitions using a controlled tempo. This exercise is best used as a finisher at the end of a chest workout to maximize metabolic stress and muscle pump.

Sample sets & reps for Cable Iron Cross

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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