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Shoulders

Crucifix

Crucifix (Start)Crucifix (End)
LevelBeginnerEquipmentOtherMechanicIsolationForceStatic

A strongman hold in which you stand with your arms stretched out to the sides while gripping weights, building shoulder endurance.

Strongman
Primary musclesShoulders
Secondary musclesForearms

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 15–26 kcal (±25 %)

Muscle mass worked8 %
Effort during a set5.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand upright with your feet about shoulder width.
  2. 2Take a weight in each hand and let them hang by your sides.
  3. 3Tighten your midsection.

How to perform

  1. 1Lift both arms out to the sides until they are level with the shoulders.
  2. 2Keep the arms straight so your body forms a T.
  3. 3Hold the position for the planned time without leaning.
  4. 4Lower the weights gently when finished.

Alternatives

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Stretches for Shoulders

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