Cable Iron Cross

What it is

This isolation exercise targets your chest muscles, providing consistent tension throughout the movement from a cable machine. You begin by standing between two high pulleys with your arms extended out to your sides, forming a "T" shape. From this position, you pull your extended arms straight across your body, engaging your pectorals. Return to the starting position with controlled resistance.

Technique tips

• Keep your elbows mostly extended throughout the entire range of motion.
• Maintain an upright posture with your head and chest elevated.
• Control the movement throughout its full range of motion.
• Pause briefly at the peak contraction to maximize muscle engagement.
• Adjust the weight carefully; focus on form over heavy resistance.
• Breathe out as you pull your arms together, and inhale on the return.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.