Cable Iron Cross
Standing between two high pulleys with your arms out in a T, you pull the handles down to your sides with long arms, working the lower chest and lats in a gymnastics-style pattern.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Lats (Latissimus Dorsi)
- Teres Major
- Serratus Anterior
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set both pulleys high, take a handle in each hand and stand centred between them, chest up, arms out to the sides in a T with soft elbows.
Brace the core and set the shoulders down.
Pull both handles down in a wide arc to your sides, arms nearly straight.
Pause with the hands by the hips and squeeze.
Let the arms rise back to the T under control.
Breathing: Exhale as you pull down, inhale as the arms rise.
Coaching tips
Long arms
Shoulders down, chest up
Slow return
Common mistakes
Bending the elbows so it becomes a pulldown
Shrugging as the arms rise
Leaning forward to use body weight
Safety notes
Keep the load moderate; the straight-arm T position stresses the shoulder at the top.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.