Crucifix

Shoulders · Other

How to do it

This is a hold: take a weight in each hand and **keep them out in a cross** at shoulder height with your arms nearly straight, for as long as you can. Dumbbells work, though competition uses implements with the weight set further out, which is far worse. Ribs down, glutes squeezed and keep breathing: holding your breath is what ends it early. You feel the delts and the whole trap. The classic mistake is starting with your arms already dropping; if you do not begin horizontal, the time does not count.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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