TETSUDumbbell Iron Cross
The Dumbbell Iron Cross is a dumbbell exercise for the shoulders that primarily targets the delts, with the triceps and chest assisting. Follow the 4 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Iron Cross
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
- Pause for a moment, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Iron Cross work?
The Dumbbell Iron Cross primarily targets the delts. The triceps and chest work as supporting muscles.
What equipment do I need for the Dumbbell Iron Cross?
You need a dumbbell to perform the Dumbbell Iron Cross.
How many sets and reps of the Dumbbell Iron Cross should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Iron Cross works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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