Dumbbell Iron Cross
A shoulder isolation exercise where you raise dumbbells out to the sides to train the delts.
Secondary muscles
How to do it
- Stand tall with a dumbbell in each hand at your sides and your feet about hip-width apart.
- Hold a slight bend in your elbows and turn your palms toward your sides.
- Raise both arms out to the sides until your hands reach shoulder height.
- Pause briefly with your shoulders level and your wrists in line with your elbows.
- Lower the dumbbells back to your sides with control.
- Repeat without swinging your torso or bouncing the weights.
Form cues
- Lead with the elbows
- Lift to shoulder height
- Keep shoulders down
- Move with control
Common mistakes
- Swinging the torso to start each rep
- Shrugging the shoulders toward the ears
- Lifting the dumbbells higher than shoulder level
- Straightening the elbows completely and locking the arms
Breathing
Inhale as you lower the dumbbells and exhale as you raise them out to the sides.
