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Upper Legs · Dumbbell
Dumbbell Iron Cross
Dumbbell Iron Cross is an intermediate compound strength exercise that works the quads (upper legs), with the upper back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Dumbbell Iron Cross
- Begin in a squat position with your feet shoulder-width apart, holding a dumbbell in each hand. Extend your arms in front of your chest, keeping the dumbbells close together and your palms facing each other.
- Keep your back straight as you start to stand up. As you rise, simultaneously open your arms out to your sides, extending them at shoulder level, forming a "T" shape with your body.
- Pause briefly at the top of the movement, ensuring your arms are fully extended to the sides and parallel to the floor, with your palms facing forward.
- Bring your arms back in front of your chest while returning to the squat position. Repeat for the desired number of repetitions.
Form tips
- Use a slow and controlled motion to maximize muscle engagement and prevent momentum from taking over.
- Keep your wrists straight and aligned with your forearms throughout the movement.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Dumbbell Iron Cross alternatives
More quads exercises
Dumbbell Iron Cross FAQ
What muscles does Dumbbell Iron Cross work?
Dumbbell Iron Cross mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Deltoids). The upper back work as secondary muscles.
What equipment do you need for Dumbbell Iron Cross?
You need a dumbbell.
How many sets and reps of Dumbbell Iron Cross should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Iron Cross good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Iron Cross burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Iron Cross?
Other exercises for the quads include Criss Cross Jack, Criss Cross Jump, Barbell Front Rack Lunge and Step Up on Chair Bodyweight.
For developers
Use Dumbbell Iron Cross in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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