Iron Cross
How do you do iron cross?
An intermediate strength exercise done with a dumbbell that mainly works the shoulders, with help from the chest, glutes and hamstrings. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same. Rest 60 to 90 seconds between sets, and stop if you feel pain rather than effort.
Updated
Iron Cross demonstration
How to Perform
Perform this exercise with controlled movements, focusing on proper form. Start with lighter weight to master the technique before progressing.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Iron Cross work?
Iron Cross primarily targets the Shoulders. It also works the Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as secondary muscles.
What equipment do I need for Iron Cross?
Iron Cross requires Dumbbell.
Is Iron Cross suitable for beginners?
Iron Cross is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Iron Cross
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.