Dumbbell Iron Cross
A squat paired with dumbbell raises: as you sit down, the dumbbells travel forward and out into a T. Trains the shoulders, upper back and legs together and works well as a warm-up or finisher.
Primary muscles
- Side Delts
- Front Delts
Secondary muscles
- Traps (Trapezius)
- Quadriceps
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 10–12
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with your feet shoulder-width apart holding light dumbbells in front of your thighs, palms facing each other.
Sit back into a squat while raising the dumbbells straight in front of you to shoulder height.
At the bottom, open the arms out to the sides into a T, elbows soft.
Bring the dumbbells back in front of you.
Stand up as you lower them to your thighs.
Breathing: Inhale on the way down, exhale as you stand.
Coaching tips
Chest up in the squat
Arms stop at shoulder height
Knees track over the toes
Common mistakes
Using dumbbells too heavy to hold the T
Letting the chest drop forward
Shrugging as the arms open
Safety notes
Start very light; holding weight at arm's length multiplies the load on the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.