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Quadriceps · Intermediate

Dumbbell Iron Cross

Combination of a controlled squat and a light bilateral lateral raise that finishes in a standing cross position.

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Dumbbell Iron Cross demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with a light dumbbell in each hand, feet about shoulder-width apart, and the weights held in front of you.
  2. 02Descend into a shallow controlled squat while keeping your chest lifted and trunk braced.
  3. 03Drive to standing as you open both arms outward until they form a straight line at shoulder height.
  4. 04Pause briefly in the cross position without shrugging or arching your lower back.
  5. 05Bring the dumbbells back in front as you return to the squat position for the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Front Rack SquatRelated variationGoblet Squat

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