---
title: "Dumbbell Iron Cross"
description: "Begin in a squat position with your feet shoulder-width apart, holding a dumbbell in each hand."
locale: en
slug: dumbbell-iron-cross
url: "https://hi.fitness/exercises/dumbbell-iron-cross"
primaryMuscle: "Quads"
secondaryMuscles: ["Front delts","Glutes","Lats"]
equipment: ["Dumbbell"]
category: "Conditioning"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/b49ae2aa-dumbbell-iron-cross.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell Iron Cross

Begin in a squat position with your feet shoulder-width apart, holding a dumbbell in each hand.

## How to do it

1. 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.
2. 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.
3. 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.
4. 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.

## Similar exercises

- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
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- [Barbell Full Squat(with Rack)](https://hi.fitness/exercises/barbell-full-squat-with-rack) - Quads · Barbell
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