Dumbbell Iron Cross — how to, muscles worked, alternatives

How to do the Dumbbell Iron Cross

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

Full technique — 8 steps

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

Substitutes by equipment

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

Kettlebell

Kettlebell Goblet Squat Easier
Goblet Squat Easier

Cable machine

Cable Squat Easier

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.