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Iron Cross, starting position 
Iron Cross, finishing position
StrengthintermediateDumbbell
Iron Cross
Primary
Shoulders
Secondary
Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
Equipment
Dumbbell
Level
intermediate
Iron Cross demonstration
How to Perform
Perform this exercise with controlled movements, focusing on proper form. Start with lighter weight to master the technique before progressing.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
ShouldersChestGlutesHamstringsLower BackQuadricepsTraps
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Iron Cross work?
Iron Cross primarily targets the Shoulders. It also works the Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as secondary muscles.
What equipment do I need for Iron Cross?
Iron Cross requires Dumbbell.
Is Iron Cross suitable for beginners?
Iron Cross is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Iron Cross
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.