Dumbbell Iron Cross

Category

Functional

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Trapezius, Rhomboids

How to do it

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Raise your arms out to the sides at shoulder height, palms facing forward, forming a T-shape.
3. Lower into a squat while bringing your arms forward until the dumbbells meet in front of you.
4. Stand back up and return your arms to the T-position with control.

Form tips

• Keep arms straight and level with shoulders.
• Maintain a tall chest and straight back during the squat.
• Move arms and legs in one smooth, controlled motion.
• Brace your core to stay balanced.