Cable Iron Cross
Cable Iron Cross is a resistance exercise – straight-arm shoulder adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization), Latissimus dorsi, Teres major
- Exercise type
- Resistance exercise – straight-arm shoulder adduction
Exercise technique
- High attachments
Prepare both high-pulley handles with equal loads.
- Grip
Stand between the towers, arms open sideways, and grasp the handles.
- Base
Take a balanced stance with your torso upright and abdomen braced.
- Arm length
Set a small, fixed elbow bend.
- Downward arc
Exhale and move your hands from the sides toward the front of your hips.
- Bottom pause
Bring your hands together under control without letting your shoulders pull forward.
- Open back
Slowly open your arms sideways and upward against the cables, stopping at a comfortable shoulder range.
Key technique points
- Establish symmetry between both high pulleys.
- Maintain elbow angle.
- Keep your torso upright.
- Direct your hands before your hips.
- Resist shoulder traction slowly.
- Do not relax at the high start.
Common mistakes
Pressing through the elbows
Do not straighten your elbows on descent as in a triceps pushdown; use the shoulder arc with fixed arm length.
Thrusting the chest forward
Do not throw your body forward as your hands close; maintain upright support through both feet.
Yielding to the upward pull
Do not let the pulleys jerk your shoulders upward on return; open slowly.
Different arm paths
Do not carry one hand farther forward or lower; converge symmetrically downward and inward.
Bending the wrists
Do not hold the handles with hands bent inward at the bottom; preserve forearm alignment.
Excessive rear opening
Do not force your arms behind your torso to increase chest tension; remain within a controlled starting range.
Frequently asked questions
Cable Iron Cross: why is “Pressing through the elbows” a mistake?
Do not straighten your elbows on descent as in a triceps pushdown; use the shoulder arc with fixed arm length.
Cable Iron Cross: why is “Thrusting the chest forward” a mistake?
Do not throw your body forward as your hands close; maintain upright support through both feet.
Cable Iron Cross: why is “Yielding to the upward pull” a mistake?
Do not let the pulleys jerk your shoulders upward on return; open slowly.
Cable Iron Cross: why is “Different arm paths” a mistake?
Do not carry one hand farther forward or lower; converge symmetrically downward and inward.
Cable Iron Cross: why is “Bending the wrists” a mistake?
Do not hold the handles with hands bent inward at the bottom; preserve forearm alignment.
Cable Iron Cross: why is “Excessive rear opening” a mistake?
Do not force your arms behind your torso to increase chest tension; remain within a controlled starting range.
What should I focus on when doing Cable Iron Cross?
Establish symmetry between both high pulleys. Maintain elbow angle. Keep your torso upright. Direct your hands before your hips. Resist shoulder traction slowly. Do not relax at the high start.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.