Form cues
- Lead with the elbows
- Lift to shoulder height
- Keep shoulders down
- Move with control
Exercise
Dumbbell Iron Cross
Shoulders, dumbbell
A shoulder isolation exercise where you raise dumbbells out to the sides to train the delts.
Target: delts. Also works: triceps, chest.
Steps
- Stand tall with a dumbbell in each hand at your sides and your feet about hip-width apart.
- Hold a slight bend in your elbows and turn your palms toward your sides.
- Raise both arms out to the sides until your hands reach shoulder height.
- Pause briefly with your shoulders level and your wrists in line with your elbows.
- Lower the dumbbells back to your sides with control.
- Repeat without swinging your torso or bouncing the weights.
Common mistakes
- Swinging the torso to start each rep
- Shrugging the shoulders toward the ears
- Lifting the dumbbells higher than shoulder level
- Straightening the elbows completely and locking the arms
Breathing
Inhale as you lower the dumbbells and exhale as you raise them out to the sides.
In the app, search for Dumbbell Iron Cross and add it to a workout.