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Shoulders

Iron Cross

Iron Cross (Start)Iron Cross (End)
LevelIntermediateEquipmentDumbbellMechanicCompoundForcePush

A dumbbell move where you raise the weights out to the sides at shoulder height from a hinged position, hitting the shoulders and upper back.

Strength
Primary musclesShoulders
Secondary musclesChestGlutesHamstringsLower BackQuadricepsTraps

Energy burned

≈ 43 kcalFor 3 × 8–12, rest 90s · ≈ 7.4 kcal/min

Estimate range 32–53 kcal (±25 %)

Muscle mass worked31 %
Effort during a set13.7 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 with your feet hip-width apart and a light dumbbell in each hand.
  2. 2Hinge forward slightly at the hips with a flat back and a soft knee bend.
  3. 3Let your arms hang with palms facing each other.

How to perform

  1. 1Raise your arms out to the sides in a wide arc until your hands reach shoulder height.
  2. 2Keep your elbows slightly bent and your torso still.
  3. 3Hold for a brief pause at the top.
  4. 4Lower the weights under control and repeat.

Alternatives

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More with Dumbbell

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Stretches for Shoulders

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