Full body / Intermediate / Compound (multi-joint)

Dumbbell Iron Cross

A combination of a squat and a lateral raise: rise from a squat while sweeping the dumbbells out into a T.

At a glance

Primary

Quads, Glutes, Side delts

Secondary

Front delts, Upper traps, Hamstrings, Lower back (erectors)

Equipment

Dumbbells

Movement pattern

Squat, Lateral raise (abduction)

Level

Intermediate

Type

Full body, Compound (multi-joint)

How to do it

1. Hold a light dumbbell in each hand and sit down into a squat with feet shoulder-width apart, dumbbells at shoulder height.
2. Drive up out of the squat.
3. As you stand, sweep the arms out to the sides until they form a T at shoulder height.
4. Lower the arms and return to the squat under control.

Tips

• Use light weights; the arms are the limiting factor.
• Keep the chest up in the squat.

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