Shoulders·Dumbbell·Compound

Iron Cross

Shoulders · Dumbbell

Intermediate

Body Part

Shoulders

Equipment

Dumbbell

Level

Intermediate

Type

Compound

Force

Push

The Iron Cross is an intermediate dumbbell exercise that primarily targets the Shoulders.

Muscles Worked

Shoulders primaryChest secondaryGlutes secondaryHamstrings secondaryLower Back secondaryQuads secondaryTraps secondary

In Position

Iron Cross — start position
Start position
Iron Cross — end position
End position

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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written

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