Shoulders
The main area this variation is designed to train.
Exercise guide
Iron Cross
Learn how to do the Iron Cross exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Chest, Glutes, Legs, Back.
Strength
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Iron Cross
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
This exercise page is live, but the step-by-step instruction set is still being expanded inside the public training library. Use the related exercises and workout templates below while the guide is being enriched.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
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 workout3-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 workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
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.
Iron Cross
Iron Cross is a intermediate strength that mainly trains your shoulders using dumbbell.
View exerciseJerk Balance
Jerk Balance is a intermediate olympic weightlifting that mainly trains your shoulders using barbell.
View exerciseJerk Balance
Jerk Balance is a intermediate olympic weightlifting that mainly trains your shoulders using barbell.
View exerciseLandmine Linear Jammer
Landmine Linear Jammer is a intermediate strength that mainly trains your shoulders using barbell.
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.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Iron Cross work?
Iron Cross mainly works the shoulders. It can also involve chest, glutes, legs, back depending on your setup and range of motion.
Is Iron Cross beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Iron Cross?
You will usually need Dumbbell for this variation.
How should I progress Iron Cross?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
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.