ShouldersIntermediate

Iron Cross

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps

Movement instructions

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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