Dumbbell Iron Cross

Pro Tip

Do not allow the dumbbells to drop below your shoulder level.

How To

  1. Squat down with your arms extended in front of you at shoulder level with a neutral grip and torso upright.
  2. Exhale and push through your heels to stand up while swinging your arms around towards your back.
  3. Continue until you are standing upright with your arms fully extended out to your sides.
  4. Inhale and bring your arms forward towards each other while squatting down, returning to the starting position.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Glutes

Muscles of your butt.

Side Shoulder

Outer portion of your shoulder.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Inner Bicep

Inner portion of your bicep.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Front Raise
Seated Lateral Raise
Dumbbell Iron Cross
Lateral Raise
Dumbbell Sumo Deadlift
Dumbbell Seesaw Press
Dumbbell Shoulder Press
Dumbbell Pylo Squat
Seated Rear Lateral Raise
Dumbbell Burpee
Dumbbell Goblet Squat
Incline Dumbbell Front Raise
Arnold Press
Dumbbell Squat
Single Leg Dumbbell Deadlift
Front Foot Elevated Goblet Split Squat

Alternatives

Exercises that target the same primary muscle groups with different equipment

Deadlift
Squat
Barbell Shoulder Press
Mid Shin Stiff Legged Barbell Deadlift
Barbell Sumo Deadlift
Stiff Legged Barbell Deadlift
Low Bar Barbell Back Squat
Barbell Hip Thrust
Cable Lateral Raise
Lateral Raise Machine
Kettlebell Halo
Band Squat Over Band
Wide Grip Barbell Upright Row
Kettlebell Angled Press
Cable Front Raise
Smith Machine Shoulder Press
Cable Seated Rear Lateral Raise
Cable Assisted Nordic Leg Curl
Barbell Front Raise
Shoulder Press Machine
Cable Upright Row
Sled Push
Cable Deadlift
Barbell Glute Bridge
Hack Squat Machine
EZ Bar Upright Row
Cable Shoulder Press
Sumo Squat
Flutter Kick
Jump Squat
Hyperextension
Reverse Hyper
Hip Thrust
Sliding Floor Pulldown
Narrow Squat On Book
Battle Ropes
Spiderman Burpee
Bodyweight Squat
Stepmill
Jump Sprinter Lunge
Jump Lunge
One Arm Cable Lateral Raise
Band Squat Twist
Cable Hip Extension
One Arm Cable Front Raise
One Arm Band Lateral Raise
Glute Kickback Machine
Kettlebell Seesaw Press
Heel Touch Lateral Lunge
Single Leg Squat
Single Leg Stability Ball Squat
Sprinter Lunge
Single Leg Box Squat
Straight Leg Kickback
Single Leg Heel Touch Squat