Dumbbell Iron Cross

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Hold a dumbbell in each hand at your sides with a neutral grip (palms facing your thighs).
3. Engage your core, pull your shoulder blades back, and maintain a proud chest.

How to do it

1. Inhale as you lower your hips into a squat while simultaneously raising both dumbbells out to your sides until they reach shoulder height.
2. Hold the 'T' position briefly at the bottom of the squat, ensuring your arms are parallel to the floor.
3. Exhale and drive through your heels to return to a standing position while lowering the dumbbells back to your sides with control.
4. Maintain a controlled 2-1-2 tempo: 2 seconds down, 1 second pause at the bottom, and 2 seconds to return to the start.

Form checklist

• Keep your chest up and avoid rounding your lower back as you squat.
• Ensure your knees track in line with your toes and do not cave inward.
• Stop the arm raise at shoulder height to avoid unnecessary strain on the traps.
• Keep a slight, fixed bend in your elbows throughout the lateral raise.
• Maintain a tight core to prevent your torso from leaning too far forward.

Pro tips

• Focus on 'reaching for the walls' with the dumbbells to maximize lateral deltoid recruitment and pectoral stabilization.
• Imagine pulling your belly button toward your spine to stabilize your pelvis during the transition between the squat and the raise.

Make it harder

• Add a 3-second isometric hold at the bottom of the squat while keeping the arms extended in the Iron Cross position.
• Perform the movement with a slow 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell iron cross work?

The dumbbell iron cross primarily targets the biceps, deltoids, and triceps, and also works the abs, forearms, glutes, hamstrings, quadriceps, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell iron cross?

The dumbbell iron cross uses dumbbell.

Is the dumbbell iron cross good for beginners?

The dumbbell iron cross is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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