Exercise
Iron Cross
Also known as: iron cross hold, lateral cross hold, dumbbell iron cross
Iron Cross is a compound exercise for the shoulders. Main target: lateral deltoid. Also works: anterior deltoid, middle chest, traps, gluteus maximus, biceps femoris, lower back and vastus lateralis. Equipment: dumbbell.
Muscles worked
How to do it
- Stand with your feet shoulder-width apart, holding light dumbbells raised out to your sides so your arms are parallel to the floor, palms facing forward. This is your starting position.
- Keeping your arms locked in the cross position, squat down until your thighs are parallel to the floor.
- Drive through your heels back up to standing while the arms stay extended out to the sides the whole time.
- Repeat for the prescribed number of repetitions, keeping the weights from dropping below shoulder line.
Similar exercises
Side Lateral Raise
Dumbbell
Lateral deltoid
Dumbbell One-Arm Upright Row
Dumbbell
Lateral deltoid
Dumbbell Raise
Dumbbell
Lateral deltoid
Dumbbell Cuban Press
Dumbbell
Lateral deltoid
Single-Arm Dumbbell Overhead Carry
Dumbbell
Lateral deltoid
One-Arm Incline Lateral Raise
Dumbbell
Lateral deltoid
Alternatives with other equipment
Smith Machine One-Arm Upright Row
Smith machine
Lateral deltoid
Upright Barbell Row
Barbell
Lateral deltoid
Cable Lateral Raise
Cable
Lateral deltoid
Lateral Raise - With Bands
Bands
Lateral deltoid
Machine Lateral Raise
Machine
Lateral deltoid
Arm Circles
Bodyweight
Lateral deltoid
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