The Dumbbell Iron Cross exercise is a variation of the traditional iron cross exercise that targets the chest, shoulders, and triceps. This exercise involves lifting two dumbbells in a horizontal plane until they meet at the top, forming a cross shape.
How to perform
Here are step by step instructions for the Dumbbell Iron Cross exercise:1. Begin by standing upright with your feet shoulder-width apart and holding a dumbbell in each hand.
2. Extend your arms out to the sides at shoulder height, palms facing down.
3. Keeping a slight bend in your elbows, lift the dumbbells up and towards each other in a circular motion until they meet at the top, forming a cross shape.
4. Hold the position for a moment, then slowly lower the dumbbells back down to starting position.
5. Repeat for the desired number of repetitions.
Tips:
- Engage your core muscles throughout the exercise to maintain stability and control.
- Focus on keeping your elbows slightly bent to avoid locking out your arms.
- Use controlled movements and avoid swinging the dumbbells for maximum effectiveness.
Note: It is important to start with light weights and gradually increase as you build strength and become comfortable with the movement to prevent injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.