Iron Cross
How to program the Iron Cross
Sets and reps
As a compound movement, the Iron Cross responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Iron Cross is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Iron Cross work?
The Iron Cross primarily targets the Shoulders. It also recruits the Chest, Glutes, Hamstrings, Lower Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Iron Cross?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Iron Cross should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
