Dumbbell Iron Cross
Expert Advice
Keep your core engaged and back straight to maintain balance and prevent lower back strain.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lift the dumbbells laterally to shoulder height, then continue lifting in front of you until your arms are parallel to the floor.
- Lower the dumbbells back to the sides in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Iron Cross primarily targets the Shoulders, Glutes, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Glutes30%
Quads20%
Secondary
Chest10%
Calves10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Iron Cross work?
Dumbbell Iron Cross primarily targets the Shoulders, Glutes, Quads. Secondary muscles involved include Chest, Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Iron Cross?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Iron Cross suitable for beginners?
Dumbbell Iron Cross is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
