Dumbbell Iron Cross

Dumbbell Iron Cross


This exercise involves lying on your back and holding a dumbbell in each hand, then extending your arms out to the sides to form a cross shape. You then bring the dumbbells back together over your chest, keeping your arms straight throughout the movement. This exercise primarily targets the chest muscles.

Equipment Required

Dumbbell Iron Cross Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Extend your arms out to the sides, parallel to the ground, with your palms facing down.
  3. Slowly bring the dumbbells together in front of your chest, crossing them over each other.
  4. Pause for a moment, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Iron Cross Form & Visual

Dumbbell Iron Cross

Dumbbell Iron Cross Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Helps to improve upper body strength and endurance
  • Engages the stabilizer muscles in the shoulders and arms
  • Can be modified to target different areas of the chest by adjusting the angle of the arms
  • Can be performed with a variety of weights to increase or decrease the intensity of the exercise
  • Can be done at home or in the gym with minimal equipment

Dumbbell Iron Cross Muscles Worked

  • Pectoralis Major
  • Anterior Deltoids
  • Triceps Brachii

Dumbbell Iron Cross Variations & Alternatives