Dumbbell Iron Cross

Setup

1. 01Stand with feet shoulder width apart, dumbbells at sides.
2. 02Raise both dumbbells out to shoulder height, forming a cross.
3. 03Keep a slight bend in the elbows.
4. 04Brace the trunk and set the gaze forward.

Execution

1. 01Squat down while holding the arms out level.
2. 02Descend until the thighs reach near parallel.
3. 03Drive back up through the whole foot.
4. 04Keep the dumbbells at shoulder height for every rep.

Checkpoints

• -The arms stay parallel to the floor throughout.
• -The torso stays upright with the chest tall.
• -The knees track over the toes on each rep.
• -The dumbbells do not drop as fatigue builds.

Common mistakes

• -Letting the arms sag below shoulder height mid-set.
• -Leaning forward and turning it into a good morning.
• -Using dumbbells too heavy to hold the cross position.
• -Shrugging the traps up toward the ears.