Breathing
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
Loading
Getting your next view ready…
Getting your next view ready…
The Iron Cross primarily works the shoulders, with the chest, glutes, hamstrings, lower back, quadriceps and traps supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
Stand with your feet about shoulder-width apart and hold a light dumbbell in each hand. Raise your arms out to the sides at shoulder height with a small bend in the elbows.
Keep your chest up and squat down under control while bringing the dumbbells together in front of you at shoulder height. Keep your knees tracking in the same direction as your toes.
Drive through your feet to stand while opening your arms back to the cross position. Control both the squat and the dumbbells throughout the repetition.
Technique guidance
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Iron Cross sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
