Iron Cross
The Iron Cross primarily targets your Shoulders, with support from Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps. It requires dumbbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Dumbbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps
How to perform Iron Cross
- Instructions coming soon.
Sample sets & reps for Iron Cross
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
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 Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Back Flyes - With Bands — band
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