How to do the Cable Iron Cross

Steps

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

Tracking it in OneRep

Add the cable iron cross to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.