Napra

Iron Cross

StrengthIntermediate ShouldersChestGlutesHamstringsLower backQuadricepsTraps Dumbbell
Iron Cross, step 1
1. Stand feet shoulder-width apart, dumbbells at your sides.
Iron Cross, step 2
2. Squat until your thighs are about parallel while raising the dumbbells forward to shoulder height.
Iron Cross, step 3
3. Staying in the squat, open your arms out to the sides (a cross), bring them back to the front and stand up.

How to do it

  1. Stand with your feet shoulder width apart, holding a dumbbell in each hand at your sides. This will be your starting position.
  2. Squat down until your thighs are about parallel to the floor while raising both dumbbells straight in front of you to shoulder height.
  3. Keeping the squat position and your arms nearly straight, open your arms out to the sides until your body forms a cross, then bring them back to the front.
  4. Stand up while lowering the dumbbells back to your sides, and repeat.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises