Iron Cross
- Primary musclesShoulders
- EquipmentDumbbell
- LevelIntermediate
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Iron Cross".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 steps1. Stand with feet shoulder width apart holding a dumbbell in each hand.
2. Now lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.
3-a. As you inhale slowly squat down by bending at the knees and holding the back erect as if you were going to sit on a chair. Continue with the squat motion until your thighs are parallel to the floor. Tip: Remember that the knees should never go past your toes.
3-b. As you squat down, simultaneously bring the arms in front of you until the palms of the hands are facing each other. Tip: This will look like a flat bench flye but performed standing up. The arms will remain extended throughout the movement and only the shoulder joint will move.
4. Now start pressing with the ball of the foot mainly in order to go back to the initial position and simultaneously move the arms out away from your sides in order to form a giant "T" as you stand upright. Exhale as you perform this movement.
5. Repeat for the recommended amount of repetitions.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.