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All exercises

Dumbbell iron cross

Intermediate

Dumbbell iron cross is a isolation dumbbell exercise for the front delts, also working the triceps and chest.

What it works

Primary muscle

Front delts

Also works

TricepsChest

Equipment
Dumbbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. 2Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
  3. 3Pause for a moment, then slowly lower your arms back down to the starting position.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell incline raiseDumbbell
  • Dumbbell seated lateral raiseDumbbell
  • Dumbbell standing around worldDumbbell
  • Dumbbell incline one arm lateral raiseDumbbell
  • Dumbbell incline t-raiseDumbbell
  • Barbell skierBarbell

Easier variations

  • Dumbbell seated alternate shoulderDumbbell
  • Dumbbell one arm lateral raiseDumbbell
  • Dumbbell raiseDumbbell
  • Dumbbell front raiseDumbbell
Logged today · 90 seconds restDumbbell iron cross

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  • Band one arm shoulder pressResistance band
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  • Band reverse flyResistance band