How to Do Cable Iron Cross
Start and end of one clean rep of Cable Iron Cross.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | — |
| Equipment | Cable |
| Category | Strength |
How to perform Cable Iron Cross
- 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.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Cable Iron Cross work?
Cable Iron Cross is a focused movement that primarily works the chest.
What equipment do I need for Cable Iron Cross?
Cable Iron Cross needs a cable station with the right handle attachment.
How many sets and reps should I do for Cable Iron Cross?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Cable Iron Cross with a coach in your pocket
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