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Cable Iron Cross

IntermediateStrengthTier T3

Stand between two high pulleys holding a handle in each hand, arms out to the sides in a T. Pull both arms straight down to your sides with a soft bend in the elbows. Pause, then return under control.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set both pulleys high and take a handle in each hand.
  • Stand centred between the pulleys with the arms extended laterally in a T.
  1. She stands centred between the two high pulleys, gripping a handle in each hand with both arms extended straight out laterally at shoulder height in a T, elbows softly bent.

    Step 1 of 5

    Stand between the high pulleys holding a handle in each hand, arms extended laterally in a T.

  2. Her arms are sweeping straight down from the T - still near-straight with soft elbows - the hands descending toward the level of her hips as the cables draw in.

    Step 2 of 5

    Pull both arms straight down toward the sides, keeping the elbows extended with a soft bend.

  3. Her arms have arrived beside her hips, hands near her thighs, the soft-bend elbows still open - the peak contraction held in a brief pause.

    Step 3 of 5

    Pause at peak contraction with the arms beside the body.

  4. Her arms are rising under control back toward shoulder height - the soft-bend path reversing the sweep, the hands partway back up toward the T.

    Step 4 of 5

    Return under control back toward the lateral T start.

  5. She stands centred between the two high pulleys, gripping a handle in each hand with both arms extended straight out laterally at shoulder height in a T, elbows softly bent.

    Step 5 of 5

    Stand between the high pulleys holding a handle in each hand, arms extended laterally in a T.

Safety Information

Set the pulleys high and hold the handles with arms extended laterally in a T. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep your elbows nearly straight and bring the handles down to your sides; return them slowly. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.