Dumbbell Iron Cross with Squat

How to Do:

1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Extend your arms straight out in front of you, parallel to the floor, with a slight bend in your elbows and palms facing each other.
2. Squat Down: Lower your body into a squat position by pushing your hips back and bending your knees. Keep your chest lifted and back straight. Aim to have your thighs parallel to the floor, or go deeper if flexibility allows.
3. Extend Arms Outward: While maintaining the squat, slowly open your arms out to the sides, keeping your elbows slightly bent. Your arms should form a "T" shape with your body.
4. Bring Arms Together: After fully extending your arms, bring them back together in front of you. This movement engages the shoulders and chest while maintaining core stability.
5. Return to Starting Position: Reverse the motion to return your arms to the front and rise back to the standing position.
6. Repeat: Perform the desired number of repetitions.

Benefits:

This exercise targets the shoulders, chest, and upper back while engaging the core for stability. The squat adds lower body involvement, strengthening the glutes, quads, and hamstrings. It improves shoulder mobility, coordination, and overall functional strength.