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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Iron Cross

The dumbbell iron cross is a shoulder exercise that targets the deltoids by raising the arms out to the sides while holding dumbbells, forming a T shape with the body. It also engages the triceps and chest as secondary muscles.

Dumbbell Iron Cross demonstration
Primary muscle
Shoulders
Also works
Triceps and Chest
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Iron Cross, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
  3. Pause for a moment, then slowly lower your arms back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Iron Cross works your shoulders as the main mover, with help from your triceps and chest.

Track Dumbbell Iron Cross in SPLYT

Dumbbell Iron Cross is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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