Crucifix
The Crucifix isolates the Shoulders through a controlled range of motion. This beginner-level other exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to Crucifix
- 1
In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- 2
Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Crucifix work?
The Crucifix primarily works the Shoulders. Secondary muscles include the Forearms, which assist during the movement.
Is the Crucifix good for beginners?
Yes, the Crucifix is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Crucifix?
You need other to perform the Crucifix. Most commercial gyms will have this available.
Track Your Progress
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