Exercise guide
Cable Iron Cross
The Cable Iron Cross is a standing chest exercise performed between two high pulleys. The arms begin extended in a wide T position and travel downward toward the sides of the body. The chest controls the movement while the torso and shoulders maintain a stable position.
Training context
Benefits of the Cable Iron Cross
The exercise provides cable resistance through a long downward arm path. Unlike a traditional crossover, the hands finish closer to the hips or sides rather than meeting directly in front of the chest.
Because the arms stay relatively long, the movement generally requires a lighter load than a cable press. Equal pulley height and resistance on both sides help keep the torso centered.
Technique overview
Pull through a wide downward arc
Stand midway between the pulleys with your arms extended to the sides and a slight bend in the elbows. Pull the handles downward toward your thighs or hips without leaning forward or shrugging. Pause briefly, then return slowly to the T position. Stop the return before the shoulders are pulled into an uncomfortable range.
Treat this as an overview and use a range, pace, and setup you can control.