10 Best Dumbbell Iron Cross Alternatives for Shoulder Training

Ranked 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. 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

   Play demonstration

   1. Weighted Round Arm

   89% match

   • Delts
   • Weighted
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. Dumbbell Seated Bent Arm Lateral Raise

   81% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle.
   3. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. 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: seated, not standing
3. Play demonstration

   3. Dumbbell Lateral To Front Raise

   79% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
   2. Keep your back straight and engage your core.
   3. Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
   6. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   7. 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
4. Play demonstration

   4. Dumbbell Lateral Raise

   78% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
   2. Keep your back straight and engage your core.
   3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. 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. 

   5. Rack Delivery

   74% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
6. 

   6. Side Laterals To Front Raise

   73% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
   2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
   3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
   4. Lower the weights with a controlled motion.
   5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
   6. Lower the weights to the starting position.

   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
7. Play demonstration

   7. Dumbbell Standing Around World

   73% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Extend your arms straight out to the sides at shoulder height, palms facing down.
   3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
   4. Continue the circular motion, bringing the dumbbells back down to the starting position.
   5. 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
8. 

   8. Shoulder Raise

   73% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

   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
9. 

   9. Side Lateral Raise

   73% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
   2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   3. Lower the dumbbells back down slowly to the starting position as you inhale.
   4. Repeat for the recommended amount 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
10. 

    10. Dumbbell Scaption

    73% match

    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
    2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
    3. Continue until your arms are parallel to the ground, and then return to the starting position.

    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