Dumbbell Iron Cross
Description
The dumbbell iron cross is an isometric shoulder endurance exercise where you hold light dumbbells extended straight out to the sides at shoulder height for maximum duration. Even very light dumbbells become brutally difficult after 20 to 30 seconds.
Muscle Group
Equipment Required
Dumbbell Iron Cross Instructions
- Stand tall. Hold a light dumbbell in each hand.
- Raise both arms straight out to the sides at shoulder height.
- Hold this position for as long as possible.
- Keep arms straight and at shoulder height.
- Breathe steadily. Focus on maintaining position.
- Lower when you can no longer hold shoulder height.
- Even 5 to 10 lb dumbbells are challenging for extended holds.
- Build up hold times progressively. Start with 20 to 30 seconds.
Dumbbell Iron Cross Form & Visual
Dumbbell Iron Cross Benefits
- Builds lateral deltoid endurance
- Simple but extremely challenging
- Even light weights are effective
- Develops mental toughness
- Useful for shoulder conditioning
- Similar to the strongman crucifix hold
Dumbbell Iron Cross Muscles Worked
- Lateral deltoid (heavy isometric)
- Anterior deltoid
- Trapezius
- Forearms
Dumbbell Iron Cross Variations & Alternatives
- Strongman Crucifix Hold
- Dumbbell Lateral Raise
- Plate Iron Cross
- Front Hold
- Band Iron Cross
