Learn

Iron Cross

ShouldersSide Delts ChestFront DeltsGlutesHamstringsLower BackQuadricepsTraps
DumbbellIntermediatePushCompound
Track Iron Cross in MyoAmigo Log your sets, get a starting weight based on your history, and compare each session with your previous work.
Get MyoAmigo — free Already have an account? Sign in
Estimated starting range low
33–49.5 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Stand with your feet shoulder width apart, holding a light dumbbell in each hand. Raise your arms out to your sides until they are parallel to the floor with your palms facing forward. This will be your starting position.
  2. 2Keeping your arms extended, squat down by bending your hips and knees, and as you descend sweep the dumbbells forward until they meet in front of you at shoulder height.
  3. 3Pause briefly at the bottom, then drive through your heels to stand back up as you sweep your arms back out to your sides into the cross position.
  4. 4Keep your chest up and your torso as upright as possible throughout the movement.
  5. 5Repeat for the recommended amount of repetitions.

Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.

Similar lifts

Dumbbell One-Arm Upright Row 27.5–49.5 lb × 8–12 Dumbbell Raise 22–38.5 lb × 8–12 Dumbbell Scaption 27.5–44 lb × 8–12 Lateral Raise - With Bands One-Arm Incline Lateral Raise 11–33 lb × 8–12 One-Arm Side Laterals 11–33 lb × 8–12
© 2026 Verbari LLC. All rights reserved.