Exercise library · Shoulders

How to Do Iron Cross

Step-by-step instructions, muscles worked and workouts that use the iron cross.

Iron Cross animated demonstration from start to end position

Main muscles	Shoulders
Also works	Chest, Glutes, Hamstrings, Lower Back, Quads, Traps
Equipment	Dumbbell
Level	Intermediate
Type	Strength

How to do it

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Dumbbell Shoulders Workout for Intermediate6 exercises · about 47 min · Dumbbell

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Gear for this exercise

Adjustable dumbbells

Adjustable dumbbellsA full home gym in one small space.See it on Amazon →

Adjustable workout bench

Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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