Shoulders
The main muscle group listed for this exercise.
Exercise guide
Iron Cross
Iron Cross is an intermediate-level shoulder exercise performed with dumbbells. It also involves the chest, glutes, legs, and back.
Dumbbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Iron Cross also involves chest, glutes, legs, back.
Strength
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Jerk Balance
Jerk Balance is an intermediate-level shoulder exercise performed with a barbell. It also involves the glutes, legs, and arms.
View exerciseLandmine Linear Jammer
Landmine Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, chest, and arms.
View exerciseRack Delivery
Rack Delivery is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms and back.
View exerciseSingle-Arm Linear Jammer
Single-Arm Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Iron Cross.
What muscles does Iron Cross work?
Iron Cross primarily trains the shoulders and also involves the chest, glutes, legs, and back.
Is Iron Cross beginner-friendly?
It is listed as intermediate.
What equipment do I need for Iron Cross?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.