Dumbbell Iron Cross
- Synergistenmuskeln
- Adductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Soleus
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell iron cross is a full-body strength move that pairs a deep squat with a wide-arm raise. It targets the side and rear delts along with the glutes and quads, while the adductors, front delts, chest, and calves assist. It builds shoulder endurance and lower-body control in one flowing rep.
Dumbbell Iron Cross: So führst du sie aus
- 1Stand tall holding a dumbbell in each hand, feet roughly shoulder-width apart and arms hanging at your sides.
- 2Brace your core, keep your chest up, and squat down by pushing your hips back and bending your knees until your thighs are about parallel to the floor.
- 3As you reach the bottom, let the dumbbells meet in front of you near the floor, palms facing each other.
- 4Drive through your heels to stand back up, and as you rise, raise both arms out to the sides until they form a wide cross at shoulder height.
- 5Keep a slight bend in your elbows and lead with your knuckles so the side and rear delts do the work.
- 6Pause briefly at the top with arms extended in the cross position, squeezing your shoulders and glutes.
- 7Lower the dumbbells back to your sides under control as you prepare for the next rep.
- 8Repeat for your target reps, keeping each squat and raise smooth and connected.
Technik-Tipps
- Match the tempo of the squat and the raise so the arms reach shoulder height exactly as you finish standing.
- Keep your elbows slightly bent and your wrists neutral to keep tension on the delts instead of the joints.
- Use a lighter dumbbell than you would for an isolated lateral raise — the squat plus the raise fatigues you fast.
- Keep your core braced and your spine neutral throughout to protect your lower back during the squat.
- Squeeze your glutes at the top of each rep to lock out the hips fully before the next squat.
Häufige Fehler
- Going too heavy, which forces you to swing the dumbbells up and shifts work off the delts onto momentum.
- Letting the knees cave inward in the squat, which stresses the joints and weakens glute drive.
- Raising the arms above shoulder height, which loads the upper traps and the shoulder joint instead of the side delts.
- Rounding the lower back at the bottom of the squat, which puts the spine at injury risk.
- Rushing the rep so the squat and raise are out of sync, which costs tension and balance.
Häufig gestellte Fragen
What muscles does the dumbbell iron cross work?
It targets the side and rear deltoids, the glutes, and the quads, with the adductors, front deltoids, chest (clavicular and sternal heads), and calves assisting.
How heavy should the dumbbells be?
Go light. The combined squat and wide lateral raise is demanding, so pick a weight you can raise to shoulder height with control and no swinging — often lighter than for a standard lateral raise.
Is the dumbbell iron cross good for beginners?
Yes, with light weight. It teaches you to coordinate a squat with a shoulder raise, so start light, master the timing, and add load gradually.
How many sets and reps should I do?
Three to four sets of 10–15 reps works well. The higher rep range suits the lighter loads this full-body move calls for.
How high should I raise the dumbbells?
Stop at shoulder height, where your arms form a wide cross. Going higher shifts the load to the traps and shoulder joint and takes tension off the side delts.
