Iron Cross
The Iron Cross is a compound strength exercise performed with dumbbells. It primarily targets the shoulders, with the chest, glutes, hamstrings, lower back, quadriceps, and traps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
dumbbellCategory
strength
Instructions
- Stand holding a dumbbell in each hand at your sides.
- Raise both arms out to the sides until they are parallel to the floor, forming a T-shape.
- Hold this position for the recommended time or perform a squat while holding.
- Keep your core engaged and avoid shrugging your shoulders.
- Lower your arms back to your sides with control.