Chest / Beginner / Isolation (single joint)

Cable Iron Cross

A cable isolation exercise for the chest.

At a glance

Primary

Chest

Equipment

Cable station

Movement pattern

Lateral raise (abduction)

Level

Beginner

Type

Chest, Isolation (single joint)

How to do it

1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
2. 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.
3. Keeping the elbows extended, pull your arms straight to your sides.
4. Return your arms back to the starting position after a pause at the peak contraction.
5. Continue the movement for the prescribed number of repetitions.

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