Dumbbell Iron Cross

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest

Chest Shoulders

Muscle Activation

Glute · Quadricep · Rear Deltoid · Shoulders · Side Deltoid

60%

Anterior Deltoids

40%

Equipment

Dumbbell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.

Exercise Position

Extend your arms straight out to the sides at shoulder height, palms facing down.
Keep your arms straight throughout the exercise.

Form & Performance

Bring the Dumbbell together in front of your body, crossing them over each other at chest level.
Return to the starting position by reversing the movement.