Iron Cross
How to do the Iron Cross with correct form, the muscles it works, and where it fits a training plan you actually stick to.
CompoundDumbbellIntermediatePush
Primary muscles
Shoulders
Secondary
Chest, Glutes, Hamstrings, Lower Back, Quads, Traps
Equipment
Dumbbell
In Ascend
Log it, see it on your body.
Every Iron Cross set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
Related
More shoulders exercises
Ascend Club
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
See Club plans→
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |