ShouldersIntermediate
Dumbbell Iron Cross
A squat paired with dumbbell raises: as you sit down, the dumbbells travel forward and out into a T. Trains the shoulders, upper back and legs together and works well as a warm-up or finisher.
Primary muscles
- Side Delts
- Front Delts
Secondary muscles
- Traps (Trapezius)
- Quadriceps
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 10–12
- Rest
- 60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.