Exercise Comparison
Around The Worlds vs Cable Iron Cross
Side-by-Side
Muscle Analysis
Shared
Only in Around The Worlds
Instructions
Around The Worlds
Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
Reverse the movement to return the weight to the starting position as you exhale.
Cable Iron Cross
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
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.
Keeping the elbows extended, pull your arms straight to your sides.
Return your arms back to the starting position after a pause at the peak contraction.
Continue the movement for the prescribed number of repetitions.
Verdict
Both exercises target the chest. Around The Worlds is a intermediate exercise using dumbbell, while Cable Iron Cross is beginner and uses cable. Choose Cable Iron Cross if you're looking for a more accessible option, or Around The Worlds for a greater challenge. Around The Worlds is a compound movement working multiple joints, making it better for overall strength. Cable Iron Cross isolates the target muscle for focused development.