The Iron Cross combines static and dynamic strength across multiple planes of movement. It is especially useful for athletes and lifters looking to train shoulder integrity and total-body coordination.
Instructions
- Stand upright with a dumbbell in each hand, arms at your sides.
- Step forward into a lunge position while simultaneously raising both arms straight out to your sides.
- Hold briefly with arms extended and hips engaged.
- Lower the dumbbells as you return to the starting stance.
- Repeat for alternating sides or all reps on one side before switching.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Chest (secondary)
See exercises for Chest · Learn about the Chest - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back - Quads (secondary)
See exercises for Quads · Learn about the Quads - Traps (secondary)
See exercises for Traps · Learn about the Traps