Cable Iron Cross

Trains the Sternocostal Head and Abdominal Head.

How to do it

Set both cables to the highest position and take a handle in each hand, standing in the middle.
Step forward into a split stance so the cables are taut with the arms out to the sides at shoulder height.
Keep the arms straight with a slight bend at the elbows, and lean the torso forward slightly.
Sweep both arms down and in until the hands meet in front of the hips.
Squeeze the chest for a moment at the bottom.
Return along the same arc under control until the arms are back out at shoulder height.

Bending the elbows to pull the handles down. The arms are straight from start to finish; the moment the elbows bend this is a press.
Letting the shoulders roll forward at the top. The stretch at the top is with the shoulder blades back; a rolled shoulder there is under strain.
Shortening the return. The arms go all the way back out to shoulder height; a partial return misses the stretched half of the movement.
Standing upright. The slight forward lean is what lines the arc up with the chest; standing straight makes it a lat movement.