Cable Iron Cross
- Works
- Chest
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. 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.
Cues
- Arms out in a T, chest up.
- Slight elbow bend, locked in.
- Sweep the hands together in front.
- Return slow to the stretch.
Common mistakes
- Bending the elbows into a press.
- Leaning far forward.
Where to start
Sets2-3
Reps10-15
Rest1 min
Tempo2-1-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.