Iron Cross
strength intermediate shoulders push compound
Instructions
- Stand upright holding a dumbbell in each hand, arms hanging at your sides with palms facing in. Keep your feet shoulder-width apart and your core braced. This is your starting position.
- Keeping your arms straight with only a slight bend at the elbow, raise both dumbbells out to your sides until they reach shoulder height and your body forms a cross. Breathe out as you lift.
- Hold the top position for a brief pause, keeping the shoulders down and away from the ears.
- Breathe in and lower the dumbbells slowly back to the starting position under control. Tip: avoid swinging the weights or leaning back — the movement comes from the shoulders alone.
- Repeat for the recommended amount of repetitions.
Set timer
12 reps per set. Rest between sets:
12×
Primary Muscles
shoulders
Secondary Muscles
chest, glutes, hamstrings, lower back, quadriceps, traps
Equipment
dumbbell