Dumbbell Iron Cross
Strengthen shoulders & legs simultaneously! Dumbbell Iron Cross targets multiple muscles for a full-body burn.
The Dumbbell Iron Cross is a compound exercise that mainly works the shoulders and chest, with help from the triceps and core. You'll need: dumbbells.
Required Equipment
Dumbbell Iron Cross Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Dumbbell Iron Cross Variations and Alternatives
How to do the Dumbbell Iron Cross
Begin by standing with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand at your sides.
Engage your core and keep your chest up throughout the exercise.
With a slight bend in your elbows, raise the dumbbells laterally (to the sides) to shoulder height.
Simultaneously, squat down by bending your knees and lowering your hips back as if sitting in a chair.
Hold this position momentarily with your arms extended and parallel to the floor.
Push through your heels to return to a standing position while lowering the dumbbells back to your sides.
Repeat the exercise for the recommended number of reps and sets.
Note: Make sure to control the weight during both the lifting and lowering phases, and avoid swinging the dumbbells or using momentum to lift the weights. Adjust the weights as needed to maintain good form.
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Dumbbell Iron Cross FAQs
What muscles does the Dumbbell Iron Cross work?
The Dumbbell Iron Cross mainly works the shoulders and chest, with help from the triceps and core. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Dumbbell Iron Cross?
Dumbbells.
Is the Dumbbell Iron Cross a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Iron Cross go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Iron Cross variations and alternatives?
Similar exercises include the Criss-Cross Upper-Chest Raise, Dumbbell Burpee, Dumbbell Standing Single-Arm Cross Raise and Spell Caster.
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