Dumbbell Iron Cross
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Dumbbell Iron Cross
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i Instructions
- 1. Starting position: Stand tall with feet hip-width apart. Hold light dumbbells and raise your arms straight out to the sides at shoulder height, forming a cross ('T' shape) with your torso.
- 2. Execution: Hold the dumbbells steady at shoulder level for the target duration (isometric hold) or perform controlled, small-amplitude raises. Keep your arms parallel to the ground and wrists firm.
- 3. Breathing and safety: Breathe rhythmically and smoothly. Use modest weights to safeguard rotator cuff tendons and prevent shrugging your traps toward your ears.
Physiological Impact
Caloric Benchmarking
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