Iron Cross
The Iron Cross is a intermediate compound movement that activates 7 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The chest and glutes and hamstrings and lower back and quadriceps and traps assist as stabilizers throughout the range of motion.
How to Iron Cross
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Iron Cross work?
The Iron Cross primarily works the Shoulders. Secondary muscles include the Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps, which assist during the movement.
Is the Iron Cross good for beginners?
The Iron Cross is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Iron Cross?
You need dumbbell to perform the Iron Cross. Most commercial gyms will have this available.
Track Your Progress
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