Dumbbell Iron Cross - A Profound Exercise for Legs and Shoulders

Dumbbell Iron Cross – A Profound Exercise for Legs and Shoulders

Dumbbell Iron Cross is a not so well-known strength building exercise to improve your shoulder strength. Are you looking a new training technique that can help you get stronger deltoids now? You should utilize this how to guide to be able to execute the iron cross safely and effectively.

Dumbbell Iron Cross Exercise Summary

  • Primary Muscles Worked: Deltoid – Lateral
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Dumbbell Iron Cross Procedure

  • You should start by picking the dumbbells.
  • Now, as you stand up straight put your arms directly out to your side with a dumbbell in each hand palms facing up, making a cross.
  • Next, you squat down while simultaneously brining the dumbbells together in front of you keeping your arms straight.
  • Then press back up and bring your arms to the side, back to the cross position.
  • Continue to do it again for your desired number of reps.

Muscles Used

Target (Agonist)

  • Deltoid, Lateral


  • Deltoid – Anterior
  • Serratus Anterior
  • Supraspinatus
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • None


  • Levator Scapulae
  • Trapezius – Upper
  • Wrist Extensors

Antagonist Stabilizers

  • None


For you to achieve the best gains, you ought to adhere to these easily done tips. Furthermore, if you want to protect yourself against an injury, you ought use these tips.

  • Pick dumbbells with weight that will allow for a maximum contraction and extension.
  • Lift To Close To Failing For You To Raise The Teardown Of Your Muscles. Be sure to have set up effective safety precautions whenever you’re lifting to near failure.
  • Improve Your Form Prior To Raising The Resistance. H ideal technique will definitely support preventing personal injury and failing quickly. Solid Form will enable you to build strength a lot quicker.
  • Focus On The Way You Breath. With this and most exercise movements breathing is vital. You should certainly be breathing out during your target muscle constriction and inhaling when your primary muscles are extending.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to keep from making these typical issues to maintain superb technique and muscle growth. In addition, when you stop these errors you will reduce the chance of having injuries.

  • You Don’t Want Too Omit Your Cooldown. You should improve your recuperation time frame and help reduce soreness when you accomplish a proper cool down.
  • You’ll Do Better To Not Bypass A Warm-Up. getting the blood flowing to your Muscle tissue is the Best way to prevent injury.
  • Stop Yourself From Using To Little or Too Much Resistance. Not enough, and you will not be sufficiently employing your agonist (target) muscles, excessive, and you will likely need to cheat. Ensure that you focus on your form.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Iron Cross Recap

You are now ready to accomplish dumbbell iron cross perfectly. At this time your next step is to carry out dumbbell iron cross as an element of a steady fitness routine to build up your Deltoid.

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