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Visual demonstration of the Dumbbell Iron Cross exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders Glutes Quadriceps
Secondary muscles
Trapezius
Equipment
Dumbbells
Exercise guide

Dumbbell Iron Cross

4 steps Updated 29/08/2026

Dumbbell Iron Cross is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.

Step by step

How to perform it

  1. Begin in a squat position with your feet shoulder-width apart, holding a dumbbell in each hand. Extend your arms in front of your chest, keeping the dumbbells close together and your palms facing each other.
  2. Keep your back straight as you start to stand up. As you rise, simultaneously open your arms out to your sides, extending them at shoulder level, forming a "T" shape with your body.
  3. Pause briefly at the top of the movement, ensuring your arms are fully extended to the sides and parallel to the floor, with your palms facing forward.
  4. Bring your arms back in front of your chest while returning to the squat position. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Iron Cross

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