How to do the Dumbbell Iron Cross
Dumbbell Iron Cross is a beginner multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Chest.
Dumbbell Iron Cross demonstration · © GymiaFit
Dumbbell Iron Cross at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Chest
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Iron Cross step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
- 3Pause for a moment, then slowly lower your arms back down to the starting position.
- 4Repeat for the desired number of repetitions.
Dumbbell Iron Cross — questions
What muscles does the Dumbbell Iron Cross work?
The Dumbbell Iron Cross primarily targets the Delts. It also recruits the Triceps, Chest as secondary movers.
What equipment do I need for the Dumbbell Iron Cross?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Iron Cross suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Iron Cross?
Dumbbell Lying External Shoulder Rotation, Dumbbell Lying One Arm Deltoid Rear, Dumbbell Seated Alternate Shoulder train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Iron Cross demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.