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Iron Cross Exercise

This Compound Exercise is one of the Best Fat Burning Exercises and Combines Dumbbell Squats with Lateral Raises

Welcome to our Iron Cross Exercise Instruction Guide!

On this page you'll learn how to do this upper and lower body exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your next Fat Loss Workout and other Weight Training Programs.

Although this is a complete lower and upper body exercise, the Iron Cross primarily targets your shoulder muscles. Have you seen our Best Shoulder Exercises page yet? See if the Iron Cross made the list!

Exercise Summary

Exercise Name:Iron Cross Exercise
Main Muscle:Deltoid
Calves, Chest, Glutes, Hamstrings,
Lower Back, Quadriceps, Triceps
Exercise Type:Compound
Equipment Required:Dumbbells

Exercise Description and Instruction:

This fat burning exercise combines Dumbbell Squats with the Dumbbell Lateral Raise thereby targeting all your leg muscles and your shoulder muscles.

iron cross exercise
iron cross exercise

To Perform This Exercise:

  1. Stand with feet shoulder width apart holding a pair of dumbbells at your sides.
  2. To begin the lift, inhale and slowly squat down by keeping your back straight and bending at the knees. Continue this descent until your thighs are parallel to the floor. As you are squatting down, simultaneously bring your arms in front of your shoulders with the dumbbells facing up. 
  3. Pause for a moment then exhale and press upwards extending your legs and returning to the starting position. During this step, simultaneously move your arms out away from your sides so that they are parallel to the floor.
  4. Repeat for the recommended amount of repetitions.


  1. Use a very light amount of weight until you are comfortable with the lift.
  2. Focus on keeping your back straight throughout the lift and squeezing your traps as you extend your arms.

Now that you've seen the Iron Cross Exercise, check out all of our different Shoulder Exercises and our Leg Exercises! Or, check out some other popular fat burning exercises below and other related pages.

Popular Fat Burning Exercises:

Final Related Pages

You've seen the Shoulder Exercises. Check out our Workout Routines!
Start at our Home Page.

Final Related Pages

You've seen the Shoulder Exercises. Check out our Workout Routines!
Start at our Home Page.

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