Iron Cross
10 reps
Hold dumbbells out level with the floor, then squat under control.
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SHOULDERS
Iron Cross
The Iron Cross blends a squat with a held shoulder position, so you build lower-body strength while your delts fight to keep the weights up. Because your arms stay extended out from the body the whole time, the shoulders stay loaded through every rep. It's a useful way to train several muscle groups at once instead of splitting them into separate lifts.
How to do it
- 1
Set your feet a little past shoulder width with the toes turned slightly out, holding a dumbbell in each hand.
- 2
Raise the dumbbells out to your sides until your arms are level with the ground.
- 3
Push your hips back and bend your knees to sink into a squat, tracking your knees over your toes.
- 4
As you lower, sweep your straight arms forward until your palms face one another.
- 5
Keep your torso tall and your midsection tight so your spine stays neutral.
- 6
Drive back up to standing and reset for the next rep.