Iron Cross

strength intermediate shoulders push compound
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Iron Cross — start
Starting position
Iron Cross — end
End position

Instructions

  1. 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.
  2. 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.
  3. Hold the top position for a brief pause, keeping the shoulders down and away from the ears.
  4. 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.
  5. Repeat for the recommended amount of repetitions.

Primary Muscles

shoulders

Secondary Muscles

chest, glutes, hamstrings, lower back, quadriceps, traps

Equipment

dumbbell

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