Dumbbell Iron Cross
Also known as: iron cross, iron cross squat, dumbbell iron cross squat
Raising both dumbbells out to a full T and pausing there is what separates this from a standard lateral raise, which passes through the top without stopping. That deliberate hold makes the top of the rep the hardest part, so choose dumbbells well below your usual raise weight and treat the pause as the point of the exercise.
How to do the Dumbbell Iron Cross
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
- Pause for a moment, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Iron Cross work?
The Dumbbell Iron Cross primarily works the delts. It also involves the triceps and pectorals, which assist the movement and stabilise the joints.
Is the Dumbbell Iron Cross good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Iron Cross with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Iron Cross?
If you cannot do the Dumbbell Iron Cross, try the Incline Bench Dumbbell Front Raise, the Back Support Dumbbell Seated Lateral Raise or the Dumbbell Around the World. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Iron Cross, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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