Cable Iron Cross

How to perform

1. 01Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
2. 02Stand 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. 03Keeping the elbows extended, pull your arms straight to your sides.
4. 04Return your arms back to the starting position after a pause at the peak contraction.
5. 05Continue the movement for the prescribed number of repetitions.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.