Dumbbell Iron Cross
Gym Exercise Card
Equipment
The Dumbbell Iron Cross is a compound exercise targeting the shoulders and legs. It involves holding dumbbells while performing a squat and an arm extension, engaging multiple muscle groups simultaneously for strength and stability.
How to do it
- Stand with feet shoulder-width apart, holding dumbbells at your sides.
- Lower into a squat while extending arms forward in front of you, keeping them parallel to the ground.
- As you rise from the squat, move arms out to the sides to form a 'T' position.
- Control the movement back to the starting position.
- Repeat for desired reps, maintaining core engagement throughout.
Muscles worked
Primary Deltoid Anterior Deltoid Lateral Quadriceps
Secondary Gluteus Maximus Hamstrings Trapezius Upper Fibers
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