Exercise

Cable Iron Cross

Also known as: iron cross cable fly, straight arm cable pulldown, iron cross fly

Cable Iron Cross is a isolation exercise for the chest. Main target: middle chest. Also works: anterior deltoid. Equipment: cable.

EquipmentCable

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Secondary

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.