Dumbbell Iron Cross

Dumbbell Iron Cross

The Dumbbell Iron Cross is a fantastic exercise that targets your chest, shoulders, and triceps. It gets its name from the movement pattern that resembles an iron cross. This exercise is typically done with dumbbells, making it accessible for home and gym workouts. To perform the Dumbbell Iron Cross, you'll start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing down. From here, you'll simultaneously extend your arms out to the sides, keeping them parallel to the floor. Feel the tension in your chest and shoulder muscles as you hold the extended position for a brief moment, and then return to the starting position. The Dumbbell Iron Cross is great for building strength and improving stability in your upper body. It effectively targets the muscles in your chest, specifically the pectoralis major, and also engages your shoulders and triceps. When done properly, this exercise can help you achieve a broader and more defined upper body. Like any exercise, it's important to start with an appropriate weight that challenges you without compromising your form. Proper form is crucial to avoid injury and maximize your gains. Remember to engage your core muscles throughout the movement and keep your spine in a neutral position. Incorporating the Dumbbell Iron Cross into your workout routine can be an excellent way to enhance your upper body strength and sculpt your chest and shoulders. Whether you're aiming to improve your athletic performance or simply want to build an impressive physique, this exercise is definitely worth adding to your repertoire. So grab those dumbbells and give the Dumbbell Iron Cross a try!


  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Extend your arms out to your sides so that they are parallel to the floor, palms facing downwards.
  • Keep your back straight, engage your core, and slightly bend your elbows.
  • Slowly, bring your arms towards the front of your body in a hugging motion, crossing the dumbbells in front of your chest.
  • Pause for a moment and squeeze your chest muscles at the midpoint of the movement.
  • Reverse the motion by extending your arms back out to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter dumbbells and gradually increase weight as you progress.
  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Ensure a full range of motion by bringing the dumbbells all the way up without locking your elbows.
  • Breathe out as you lift the dumbbells up and breathe in as you lower them down.
  • Avoid using momentum to swing the dumbbells up; instead, use controlled and deliberate movements.
  • Include variety in your workout by alternating between different grips, such as neutral grip or pronated grip.
  • Listen to your body and start with a weight that challenges you but still allows you to complete the exercise with proper form.
  • Incorporate this exercise into a well-rounded strength training routine that targets all major muscle groups.
  • Remember to warm up before performing this exercise to prevent injury and increase muscle flexibility.


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