How to Do Iron Cross
Start and end of one clean rep of Iron Cross.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | — |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Iron Cross
- Stand tall with a dumbbell in each hand, arms hanging at your sides and feet shoulder-width apart.
- Brace your core and keep a slight bend in your knees and elbows.
- Raise both arms out to the sides until they are level with your shoulders, forming a cross or T shape.
- Pause briefly at the top, keeping your shoulders down and away from your ears.
- Lower the dumbbells under control back to your sides.
- Repeat for the recommended amount of repetitions.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Iron Cross work?
Iron Cross is a focused movement that primarily works the shoulders.
What equipment do I need for Iron Cross?
Iron Cross needs a pair of dumbbells.
How many sets and reps should I do for Iron Cross?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Iron Cross with a coach in your pocket
Gimmy is your AI gym buddy — it programs Iron Cross into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access