Dumbbell Iron Cross
Targeted Muscle Groups
Primary Muscles:
- Deltoids:
Secondary Muscles:
- Trapezius:
- Rotator Cuff Muscles:
- Core Muscles:
Equipment Needed
- Dumbbells:
- Flat Bench (Optional):
How to Perform the Dumbbell Iron Cross: Step-by-Step Guide
1. Setup:
2. Starting Position:
3. Lifting Phase:
4. Holding Phase:
5. Lowering Phase:
6. Repetition:
Recommended Reps and Sets
- For Strength and Stability:
- For Muscle Endurance:
Pro Tips for Success
- Start Light:
- Maintain Proper Posture:
- Control Your Breathing:
- Focus on Form:
Common Mistakes to Avoid
- Shrugging Shoulders:
- Swinging the Weights:
- Arching the Lower Back:
- Holding the Position for Too Long: