Chest
Cable Iron Cross
A cable chest move where you pull two handles from high out to low across your body with straight arms, similar to a high-to-low fly.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min
Estimate range 13–21 kcal (±25 %)
Muscle mass worked6 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set both pulleys high and grip one handle in each hand.
- 2Step forward into a staggered stance and lean slightly forward.
- 3Start with your arms extended out and up in a wide T or Y shape.
How to perform
- 1Keep your arms nearly straight with a slight elbow bend.
- 2Pull the handles down and across in a wide arc until your hands meet near your lower chest.
- 3Squeeze your chest for a moment.
- 4Raise your arms slowly back to the starting position.
