Dumbbell Iron Cross

Muscles involved

Shoulders

How to do it

1. Lie flat on a bench holding a dumbbell in each hand, arms extended straight up over your chest with palms facing each other. 2. Keeping your arms straight, slowly lower the dumbbells out to the sides in a wide arc until you feel a deep stretch in your chest. 3. Pause at the bottom of the movement, feeling the stretch. 4. Squeeze your chest to bring the dumbbells back together over your chest in a controlled arc.

Equipment required

Mancuernas

Muscles worked

MaleFemale

Lateral deltoidAnterior deltoid

Tips

- Keep your arms straight but with a soft bend in your elbows to protect the joint. - Move slowly to maintain control and avoid straining your shoulders. - Feel the stretch in your chest as you lower the dumbbells out to your sides. - Squeeze your chest to bring the dumbbells back together in a controlled arc.

Difficulty