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Exercises › Shoulders › Iron Cross

Iron Cross

Iron Cross is an intermediate compound dumbbell exercise that mainly works your shoulders, with help from your chest, glutes, hamstrings, lower back, quads and traps.

💪 Shoulders🏋️ Dumbbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Iron Cross: starting position
Starting position
Iron Cross: end position
End position

Muscles worked

Primary: ShouldersSecondary: ChestSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: QuadsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Iron Cross alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the iron cross work?

It mainly works your shoulders; your chest, glutes, hamstrings, lower back, quads and traps assist.

How many sets and reps of iron cross should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the iron cross good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →