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Dumbbell Iron Cross Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Barbell Overhead Squat demonstration

Barbell Overhead Squat
3
Barbell Snatch Balance demonstration

Barbell Snatch Balance
4
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
5
Side-to-Side Step with Raise Hands demonstration

Side-to-Side Step with Raise Hands
6
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
7
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
8
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
9
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
10
Barbell Split Clean demonstration

Barbell Split Clean
11
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
12
Dumbbell Squat to Overhead Press demonstration

Dumbbell Squat to Overhead Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Iron Cross trains

Primary Deltoid Anterior Deltoid Lateral Quadriceps

Secondary Gluteus Maximus Hamstrings Trapezius Upper Fibers

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