Crucifix
The Crucifix primarily targets your Shoulders, with support from Forearms. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Isolation · Static
Primary muscles: Shoulders Secondary muscles: Forearms
How to perform Crucifix
- Step 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.
- Step 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.
Frequently asked questions
What primary muscle groups does the crucifix exercise target?
The crucifix is an isometric hold that primarily targets the medial deltoids. It requires significant shoulder stability and endurance to maintain the horizontal arm position.
What is the most common form mistake during a crucifix hold?
The most frequent error is allowing the shoulders to shrug toward the ears or letting the arms drop below parallel. Keep the shoulder blades depressed and maintain a straight line from hand to hand.
How should I program the crucifix into my shoulder workout?
This exercise is best used as a finisher or for stability work. Perform 3 to 4 sets, holding the position for 30 to 60 seconds or until technical failure occurs.
What is a good progression for beginners who cannot hold the weight?
Beginners should start with light dumbbells or even no weight to master the isometric tension. Gradually increase the duration of the hold before adding incremental resistance.
Can I perform the crucifix using equipment other than dumbbells?
Yes, this movement can be executed using cable machines or resistance bands for constant tension. Ensure the resistance pulls directly downward or outward to challenge the lateral deltoids.
Sample sets & reps for Crucifix
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
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