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Exercise 0332 · REF cALkHHX

Dumbbell Iron Cross exercise animation

Dumbbell Iron Cross

Category
Shoulders
Equipment
Dumbbell
Target
Delts

The iron cross lowers the arms out to the sides and down in a wide arc, essentially a slow-motion lateral raise combined with a stretch through the chest and shoulders. It demands serious shoulder stability and control, since the arms are furthest from the body — and therefore hardest to control — at the bottom of the movement. This is one to build up to gradually with very light weight rather than one to load heavy.

How to Do the Dumbbell Iron Cross

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
  3. Pause for a moment, then slowly lower your arms back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Iron Cross primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Chest.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Iron Cross work?
The Dumbbell Iron Cross primarily targets the delts, with the triceps and chest assisting.
What equipment do I need for the Dumbbell Iron Cross?
The Dumbbell Iron Cross is done with a dumbbell.
What's a good alternative to the Dumbbell Iron Cross?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.