Cable Machine Iron Cross Progression

Technique

How to perform Cable Machine Iron Cross Progression

1. Set both pulleys above shoulder height and attach one D-handle to each cable.
2. Stand centrally between the pulleys with your feet planted, torso upright and a handle in each hand.
3. Start with your arms out to the sides near shoulder height, forming a T, and keep both elbows straight.
4. Pull your arms downward in the side-to-hip plane until each hand finishes separately beside its hip.
5. Pause briefly without bending your elbows, joining the handles in front of you or leaning your torso to move the load.
6. Let the cables draw your arms back toward the T under control, then repeat.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Teres Major.