Dumbbell Iron Cross
A full-body compound movement combining a squat with dynamic arm abduction and adduction from a T to H position, targeting shoulders, quads, and glutes to build stability, coordination, and strength.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
5/10Abs
4/10Rectus Abdominis
Obliques
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet wider than shoulder-width, holding dumbbells at shoulder height out to sides in a T position, core braced and back straight.
- Inhale and squat down by pushing hips back and bending knees to parallel.
- Simultaneously bring arms forward to front of body at shoulder height, forming H shape.
- Exhale and drive through heels to stand up.
- Return arms out to sides to T position at shoulder height.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Keep core tight
- Knees track over toes
- Maintain straight back
- Control arm swing
- Brace throughout
Breathing
Inhale during squat descent, exhale during ascent and arm extension.
Tempo
3-1-2
Range of Motion
Squat until thighs parallel to ground; arms extend fully to sides at shoulder height without dropping below.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute shoulder or knee issues
- Warm up shoulders and hips
- Keep elbows slightly bent
- Stop if balance is lost
Spotting
Not typically needed; use lighter weights or self-spot with safeties if heavy.
Common Mistakes
- Rounding back during squat
- Allowing knees to cave in
- Jerky arm movements
- Locking elbows
- Using momentum over control
When to Avoid
- Acute shoulder impingement
- Knee pain or instability
- Lower back strain
Flexibility Needed
- Shoulder abduction to 90 degrees
- Ankle dorsiflexion for squat depth
- Hip mobility for wide stance
Build Up First
- Master basic squat form
- Coordinate upper and lower body movements
- Comfortable with lateral raises
Also known as
Dumbbell T Squat, Iron Cross Squat
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