10 Best Dumbbell Iron Cross Alternatives for Shoulder Training

The Dumbbell Iron Cross is done standing with dumbbells. Ranked closest by our scoring: the Weighted Round Arm, the Dumbbell Seated Bent Arm Lateral Raise and the Dumbbell Lateral To Front Raise.

Dumbbell Iron CrossWatch the Dumbbell Iron Cross

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Iron Cross

The steps for the Dumbbell Iron Cross itself, so you can judge how close each substitute below really is.

Delts, with triceps, chest · Dumbbell · Advanced · Isolation

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
  3. Pause for a moment, then slowly lower your arms back down to the starting position.
  4. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Iron Cross Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Iron Cross on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Weighted Round ArmPlay demonstration

    1. Weighted Round Arm

    89% match

    Delts · Intermediate · Isolation

    Pick this when you want an easier version that still works the delts.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows.
    4. Continue lifting your arms until they are parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Iron Cross
    • Equipment: free weights, the same as the Dumbbell Iron Cross
    • Body position: standing, the same as the Dumbbell Iron Cross
  5. Rack Delivery

    5. Rack Delivery

    74% match

    Delts · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
    2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
    3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Iron Cross
    • Equipment: free weights, the same as the Dumbbell Iron Cross
    • Body position: standing, the same as the Dumbbell Iron Cross

Dumbbell Iron Cross FAQ

What muscles does Dumbbell Iron Cross work?

The Dumbbell Iron Cross primarily targets the deltoid, especially the lateral head, with assistance from the posterior deltoid and supraspinatus for shoulder stabilization. Keep a slight elbow bend and move through horizontal abduction to maximize lateral deltoid activation while protecting the rotator cuff.

Find Alternatives for Any Exercise

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