Iron Cross
Iron Cross is a compound strength exercise using dumbbell that trains the shoulders, side delts.
StrengthDumbbellIntermediateCompoundPush
Primary muscles: Shoulders, Side Delts
Secondary muscles: Chest, Front Delts, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
How to do it
- Stand with your feet shoulder width apart, holding a light dumbbell in each hand. Raise your arms out to your sides until they are parallel to the floor with your palms facing forward. This will be your starting position.
- Keeping your arms extended, squat down by bending your hips and knees, and as you descend sweep the dumbbells forward until they meet in front of you at shoulder height.
- Pause briefly at the bottom, then drive through your heels to stand back up as you sweep your arms back out to your sides into the cross position.
- Keep your chest up and your torso as upright as possible throughout the movement.
- Repeat for the recommended amount of repetitions.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Iron Cross from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
