Cable Iron Cross

Cable Iron Cross Instructions

• Arrange the pulleys so that they are positioned higher than your head. Grab a pulley handle in each hand.
• Stand precisely in between both pulleys with your arms stretched out to your side, elbows slightly bent, and your eyes facing forward to where your body will essentially form a “T” position.
• Your core is active and engaged.
• Neutral spine and neck position (eyes fixed straight ahead).
• Chest up and shoulders back.
• Knees slightly bent.
• Low back is not arched.
• With a slight elbow bend, pull your arms together utilizing your chest musculature.
• Pause for a contraction and then return back to the starting position on the same path as the concentric. 
• Don't just relax/drop your arms back to the starting position.
• The eccentric is just as important as the concentric with this movement. 

*Tips*

• To maximize this exercise, make sure to perform through a full range-of-motion under the appropriate tension.
• Going excessively heavy or "cheating" the exercise will negate its benefits.
• Refrain from "pushing" the weight forward to the top position.
• The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
• The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a controlled pace.