Iron Cross


Iron Cross

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
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 Lateral Raises thereby targeting all your leg muscles and your shoulder muscles.

To Perform This Exercise:

  1. Stand with feet shoulder width apart holding a pair of dumbbells at your sides.
  2. Lift your arms to your sides like during a Lateral Raise so that your arms are parallel to the floor and your palms are facing forward. This will be the starting position.
  3. 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 your arms straight out in front of you until the palms of the hands are facing each other. Make sure your arms remain extended throughout the movement and only your shoulder joint moves.
  4. Once in a full squat with your arms extended in front of you, 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 again parallel to the floor.
  5. 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, which primarily targets your shoulder muscles, check out all of our different Shoulder Exercises. Or, as we said, this exercise also contains Dumbbell Squats: Check out our Leg Exercises!
  • Best Shoulder Exercises and Best Leg Exercises
  • Leg Workouts and Shoulder Workout Routine
  • Weight Training Exercises Main Page
  • Compound Exercises
  • Dumbbell Exercises
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

  • You’ve seen the Fat Burning Exercises. View the Workout Routines!
    Start at our Home Page.

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