Kysero
Try for free

Chest · Intermediate

Cable Iron Cross

High-to-low cable fly that sweeps both arms toward the hips for chest isolation under continuous tension.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

ChestShoulders

Equipment

Cable

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand centered between two high pulleys and hold the handles with your arms open wide and elbows slightly bent.
  2. 02Use a stable staggered or parallel stance, lift your chest, and brace your trunk before moving.
  3. 03Sweep both arms downward and inward in broad arcs while maintaining the same elbow angle.
  4. 04Bring your hands toward the front of your hips or lower abdomen and squeeze your chest without rounding your shoulders.
  5. 05Reverse the arcs slowly until your chest is comfortably stretched, keeping the cable stacks under control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMid Cable Chest FlyRelated variationCable Incline Fly on Stability BallRelated variationCable Seated FlyRelated variationCable Standing Single Arm Fly

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMachine Chest FlyComparable substituteBand Chest FlyComparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest Squeezes

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder