10 Best Iron Cross Alternatives for Shoulder Strength

Ranked Iron Cross Alternatives

10 substitutes, ranked by how closely each one matches the 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. Dumbbell Seated Bent Arm Lateral Raise

   81% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

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

   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 Iron Cross
   • Equipment: free weights, the same as the Iron Cross
   • Body position: seated, not lying on your back
2. Play demonstration

   2. Dumbbell Pullover On Exercise Ball

   80% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the delts.

   How to perform this exercise

   1. Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
   2. Slowly lower the dumbbell behind your head while keeping your arms straight.
   3. Pause for a moment, then raise the dumbbell back to the starting position.
   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: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
3. 

   3. Bent-arm Dumbbell Pullover

   78% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
   3. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
   4. While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
   5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
   6. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
   • Balance: easier to stay steady on than the Iron Cross
4. Play demonstration

   4. Weighted Round Arm

   77% match

   • Delts
   • Weighted
   • Intermediate
   • Isolation

   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 Iron Cross
   • Equipment: free weights, the same as the Iron Cross
   • Body position: standing, not lying on your back
5. Play demonstration

   5. Barbell Decline Pullover

   76% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Lie down on a decline bench with your head lower than your hips and your feet secured.
   2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
   3. Extend your arms above your chest, keeping a slight bend in your elbows.
   4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
   5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
   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: pectorals, not delts
   • Equipment: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
6. Play demonstration

   6. Dumbbell Decline Twist Fly

   75% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie down on a decline bench with your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
   5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
7. 

   7. Incline Dumbbell Flyes - With A Twist

   75% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
   2. Extend your arms above you with a slight bend at the elbows.
   3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
   4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
   5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
   6. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not delts
   • Equipment: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
8. Play demonstration

   8. Dumbbell Decline Fly

   75% match

   • Pectorals
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back 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: pectorals, not delts
   • Equipment: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
9. Play demonstration

   9. Dumbbell Fly

   75% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then reverse the movement and bring the dumbbells back up 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: pectorals, not delts
   • Equipment: free weights, the same as the Iron Cross
   • Body position: lying on your back, the same as the Iron Cross
10. 

    10. Incline Dumbbell Flyes

    75% match

    • Pectorals
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
    2. Extend your arms above you with a slight bend at the elbows.
    3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
    4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
    5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches

    • Primary muscle: pectorals, not delts
    • Equipment: free weights, the same as the Iron Cross
    • Body position: lying on your back, the same as the Iron Cross