10 Best Crucifix Alternatives for Shoulder Isolation

The Crucifix is done standing. Ranked closest by our scoring: the Left Hook. Boxing, the Handstand Push-up and Handstand Push-ups.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Crucifix

Crucifix
Primary muscle
Delts
Equipment
Other
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms

How to perform Crucifix
  1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Filter Crucifix alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Crucifix Alternatives

10 substitutes, ranked by how closely each one matches the Crucifix on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Left Hook. BoxingPlay demonstration

    1. Left Hook. Boxing

    49% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Crucifix
    • Balance: harder to stay steady on than the Crucifix
  2. Handstand Push-upPlay demonstration

    2. Handstand Push-up

    46% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the delts.

    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Crucifix
  3. Captains Chair Straight Leg RaisePlay demonstration

    3. Captains Chair Straight Leg Raise

    43% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the delts.

    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Handstand Push-ups

    4. Handstand Push-ups

    42% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Crucifix
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Crucifix
  5. Incline Push-up (On Box)Play demonstration

    5. Incline Push-up (On Box)

    41% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Crucifix
  6. Triceps Dip (Between Benches)Play demonstration

    6. Triceps Dip (Between Benches)

    41% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Crucifix
  7. Korean DipsPlay demonstration

    7. Korean Dips

    41% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Crucifix
    • Balance: harder to stay steady on than the Crucifix
  8. Push-up (Wall)Play demonstration

    8. Push-up (Wall)

    40% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Crucifix
  9. Modified Hindu Push-upPlay demonstration

    9. Modified Hindu Push-up

    40% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Crucifix
    • Balance: harder to stay steady on than the Crucifix
  10. HandstandPlay demonstration

    10. Handstand

    36% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find an open space with enough room to perform a handstand.
    2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
    3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
    4. Once in a handstand position, engage your triceps to support your body weight.
    5. Hold the handstand for as long as you can maintain balance.
    6. To come down, slowly lower your legs back to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Crucifix

Why You Might Need a Crucifix Alternative

You may substitute the Crucifix for pain, limited equipment, or to correct poor movement patterns. Shoulder pain from overhead or static holds often stems from poor scapular control or rotator cuff fatigue; switching to cables or side-lying raises helps you control the arc of motion and reduce compressive load. Substitutes let you emphasize different portions of the deltoid, use a thumb-up (neutral) grip to bias the lateral head or a palms-down grip to increase anterior delt activation. Progressive overload, joint comfort, and specific range-of-motion needs are common reasons to choose an alternative.

Crucifix FAQ

What muscles does Crucifix work?

The Crucifix primarily targets the middle (lateral) deltoid through shoulder abduction, with secondary activation of the supraspinatus and upper trapezius. It isolates abduction by minimizing horizontal movement, so you feel most tension at shoulder height.

What is the best bodyweight alternative to Crucifix?

A side-plank with arm abduction can be a bodyweight substitute; push your top arm away from your body while keeping the scapula down to load the lateral deltoid. Cue: keep a slight elbow bend and lift only to shoulder level to reduce trap compensation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology