Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Iron Cross

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


8.3

Out of 10

Excellent

Exercise Rating Read Iron Cross Reviews
SHARE Bookmark and Share


Iron Cross Images

Iron Cross
Click to enlarge
Iron Cross
Click to enlarge




Iron Cross Guide

Main Muscle: Shoulders

    1. Stand with feet shoulder width apart holding a dumbbell in each hand.

    2. Now lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.

    3-a. As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion until your thighs are parallel to the floor. Tip: Remember that the knees should never go past your toes.

    3-b. As you squat down, simultaneously bring the arms in front of you until the palms of the hands are facing each other. Tip: This will look like a flat bench flye but performed standing up. The arms will remain extended throughout the movement and only the shoulder joint will move.

    4. Now start pressing with the ball of the foot mainly in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. Exhale as you perform this movement.

    5. Repeat for the recommended amount of repetitions.



Alternative Exercises For Iron Cross

No alternative exercises found. Know of one? Tell us in the tips section below.

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Iron Cross

Exercise Rating
8/10

Feb 18, 2014 10:12 AM: Well ! I have been doing the cross on the standing posture without the squat as the squat is being done with the barbell clean and press exercise or some other comfortable exercise. It is good for the shoulders.



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
9/10

Nov 14, 2013 6:31 AM: Good one..Will try tomorrow as Shoulder day



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
7/10

Feb 15, 2013 1:39 PM: Tried these earlier and literally sh!t my pants everywhere. Given that set back its a really a great exercise and after forgetting about the smell I continued to hit my delts really hard. The slippery floor also helped the stabilizing muscles in my legs, all in all a good work out.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Iron Cross

Exercise Rating
10/10

Aug 2, 2012 4:11 AM: If done correctly, could be one of the best



comment
Please login to rate this tip.

of people found this review helpful

Review: Iron Cross

Exercise Rating
9/10

Mar 22, 2011 7:41 AM: This exercise feels great when I have a stiff back and neck. Love it



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
1/10

Mar 20, 2011 12:38 AM: its stupid



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
10/10

Mar 19, 2011 8:24 AM: It´s a cool exercise to attack your whole body



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
10/10

Mar 17, 2011 10:47 PM: Great exercise. Really feel it in the shoulders.



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
1/10

Mar 15, 2011 11:24 AM: stupid exercise



comment
Please login to rate this review.

of people found this review helpful

Review: Iron Cross

Exercise Rating
10/10

Jul 6, 2010 11:13 PM: great way to hit the delts



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com