Iron Cross
Iron Cross is a strength endurance - squat with horizontal arm opening exercise involving Deltoid, Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Quadriceps, Gluteus maximus
- Secondary muscles
- Pectoralis major, Hamstrings, Trapezius, Abdominals
- Exercise type
- Strength endurance - squat with horizontal arm opening
Exercise technique
- Dumbbells
Choose light dumbbells you can control at shoulder height.
- Feet
Use a balanced shoulder-width squat stance.
- Bottom
As you squat, extend your arms forward with the dumbbells close.
- Grip
Maintain a neutral grip with palms facing each other.
- Rise
Stand through your legs while opening your arms sideways in a horizontal plane.
- T position
At standing, keep your arms out to the sides at shoulder height.
- Close again
Bring your arms together in front as you squat again.
Key technique points
- Do not confuse this dumbbell variation with the rings iron cross.
- Do not drop the dumbbells below shoulder level.
- Do not force the arms behind the shoulders.
- Coordinate squat and arm arcs rhythmically.
- Keep your arms comfortably extended.
- Do not hit the dumbbells together in front.
Common mistakes
Using the rings variation
A different equipment and strength setup is performed.
Dropping the arms
Isometric shoulder support decreases.
Opening behind the body
The shoulder control limit is exceeded.
Jumping to stand
Unnecessary momentum is added to the arm arc.
Pumping the elbows
The long-arm arc is disrupted.
Dumbbell collision
The forward closing movement ends without control.
Frequently asked questions
Iron Cross: why is “Using the rings variation” a mistake?
A different equipment and strength setup is performed.
Iron Cross: why is “Dropping the arms” a mistake?
Isometric shoulder support decreases.
Iron Cross: why is “Opening behind the body” a mistake?
The shoulder control limit is exceeded.
Iron Cross: why is “Jumping to stand” a mistake?
Unnecessary momentum is added to the arm arc.
Iron Cross: why is “Pumping the elbows” a mistake?
The long-arm arc is disrupted.
Iron Cross: why is “Dumbbell collision” a mistake?
The forward closing movement ends without control.
What should I focus on when doing Iron Cross?
Do not confuse this dumbbell variation with the rings iron cross. Do not drop the dumbbells below shoulder level. Do not force the arms behind the shoulders. Coordinate squat and arm arcs rhythmically. Keep your arms comfortably extended. Do not hit the dumbbells together in front.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.