Iron Cross

Level: intermediate

Equipment: dumbbell

Force: push

Mechanic: compound

Core muscles: shoulders

Secondary muscle: chest, glutes, hamstrings, lower back, quadriceps, traps

Alternative exercises:

With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick your...

Place a bar on the ground behind the head of an incline bench. Lay on the bench face down. With a pronated ...

Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for t...