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: N/A
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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.