Shoulders · Dumbbell
Dumbbell Iron Cross
How to do the dumbbell iron cross, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall with a dumbbell in each hand, arms straight out to the sides at shoulder height so your body forms a cross. Hold this position with your arms parallel to the floor, resisting the pull of the weights, then lower with control. This is an isometric hold and lowering drill for the shoulders.
- 1Feel your side and front delts hold the arms steady against gravity
- 2Keep your shoulder blades set and arms parallel to the floor
- 3Brace your core to stop your torso from swaying
Common mistakes
- Do not let the arms drift below shoulder height as you fatigue
- Avoid shrugging your traps up toward your ears
- Do not lean back or arch to hold the weights up
Muscles worked
The dumbbell iron cross mainly works the side delts, with the front delts, forearms, and upper traps assisting.
- Side DeltsPrimary
- Front DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Rear DeltsMinor
Kovo programs the dumbbell iron cross for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.