Dumbbell Iron Cross Exercise Guide
Exercise Profile
- Target
- Deltoid Lateral
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Lateral
- Secondary Muscles
- Soleus, Quadriceps, Pectoralis Major Sternal Head, Adductor Magnus, Gluteus Maximus, Deltoid Posterior, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell Cross Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Iron Cross
- Stand with your feet hip-width apart holding a dumbbell in each hand.
- Raise the weights vertically to shoulder height.
- Cross the dumbbells in front of you and lower them down and back out to the sides.
- Return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using excessive weight which can compromise form.
- Moving too fast, losing control of the dumbbells.
- Failing to engage the core for stabilization.
Modifications
- Use lighter dumbbells or perform the movement without weight.
- Perform the exercise seated for added stability.
Tips
- Keep your back straight and core engaged to maintain stability.
- Ensure you control the movement throughout the exercise.
- Avoid locking out your elbows at the top of the movement.
Dumbbell Iron Cross Alternatives
Tags
shoulders
strength
dumbbells
muscle building
deltoids
core stability
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