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Iron Cross

A intermediate strength exercise for the shoulders, done with a dumbbell.

Iron Cross: starting positionIron Cross: finishing position
Main muscles
Shoulders
Also works
Chest, Glutes, Hamstrings, Lower back, Quads and Upper back
Equipment
Dumbbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Iron Cross

    Sets and reps

    Strength3–5 sets of 3–5 reps, rest 2–3 minutes
    Muscle3–4 sets of 6–10 reps, rest about 2 minutes
    Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

    Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

    Alternatives to the Iron Cross

    Questions

    What muscles does the Iron Cross work?

    Mainly the shoulders, with the chest, glutes, hamstrings, lower back, quads and upper back helping.

    Is the Iron Cross good for beginners?

    It's rated intermediate. Beginners can build up to it with a simpler variation first.

    What can I do instead of the Iron Cross?

    Good alternatives that train the shoulders: Arnold Dumbbell Press, Cuban Press, Dumbbell One-Arm Shoulder Press or Dumbbell One-Arm Upright Row.

    How many sets and reps of the Iron Cross should I do?

    Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

    Exercise steps and photos: free-exercise-db (public domain).