# Dumbbell Iron Cross

A dumbbell squat that opens the arms out to the sides as you stand, finishing in a T at shoulder height. Trains the quads and glutes together with the rear delts and upper back.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-iron-cross/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-iron-cross/

## Muscles worked

- Quads: 8/10
- Rear delts: 7/10
- Glutes: 7/10
- Side delts: 5/10
- Rhomboids: 5/10
- Traps: 4/10
- Abs: 4/10

## How to do the Dumbbell Iron Cross

1. Squat with a dumbbell in each hand, arms reaching forward.
2. Stand up, opening your arms out to the sides at shoulder height.
3. Finish tall with your arms straight out in a T.
4. Bring your arms forward as you lower into the next squat.

### Full technique — 8 steps

1. Stand with feet wider than shoulder width, holding a dumbbell in each hand with palms facing each other.
2. Reach both arms forward at shoulder height with elbows nearly straight.
3. Lower until your hips reach at least knee level or your deepest stable position.
4. Keep your whole foot grounded and let your knees point the same way as your feet.
5. Drive through your whole foot to stand up, extending knees and hips together.
6. As you rise, open your arms out to the sides until your body forms a T.
7. Finish tall with arms at shoulder height, elbows nearly straight and palms facing forward.
8. Bring your arms back in front as you lower into the next squat.

## Common mistakes

- Cutting the squat high
- Knees collapsing inward
- Swinging the dumbbells with momentum
- Letting arms drop below shoulder height
- Shrugging shoulders toward ears

## Form cues

- Knees point where feet point
- Drive through whole foot
- Open arms as you rise
- Arms at shoulder height

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Goblet Squat](https://seto.fit/exercises/kettlebell-goblet-squat/), [Goblet Squat](https://seto.fit/exercises/goblet-squat/)
- **Cable machine**: [Cable Squat](https://seto.fit/exercises/cable-squat/)

## Quick answers

### What muscles does the Dumbbell Iron Cross work?

Primary: Quads 8/10, Rear delts 7/10. Also works: Glutes 7/10, Side delts 5/10, Rhomboids 5/10, Traps 4/10.

### When should I do the Dumbbell Iron Cross in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Iron Cross?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Iron Cross?

Kettlebell: Kettlebell Goblet Squat, Goblet Squat. Cable machine: Cable Squat.

How we rate exercises: https://seto.fit/guides/methodology/

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