Iron Cross
How to do the Iron Cross with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Chest, Glutes, Hamstrings, Lower Back, Quads, Traps
Dumbbell
Log it, see it on your body.
Every Iron Cross set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
Iron Cross: common questions
What muscles does the Iron Cross work?
The Iron Cross primarily works the Shoulders. It also recruits the Chest, Glutes, Hamstrings, Lower Back, Quads and Traps as supporting muscles.
Is the Iron Cross suitable for beginners?
The Iron Cross is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Iron Cross?
To do the Iron Cross you'll need a dumbbell.
Is the Iron Cross a compound or isolation exercise?
The Iron Cross is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
Log your Iron Cross sets, free.
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