Crucifix 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Crucifix is a isometric hold exercise where the lifter holds dumbbells at shoulder height with arms extended to the sides. While primarily challenging the shoulders (especially the lateral delts), it also engages the traps and postural muscles of the upper back. This exercise builds muscular endurance, shoulder stabilization, and mental toughness, and is commonly used in strength-endurance circuits or as a finisher.
How to Perform
Grab two light dumbbells with a neutral grip.
Stand upright with feet shoulder-width apart.
Raise arms out to the sides until they are parallel to the floor.
Keep a slight bend in your elbows and wrists neutral.
Engage your core and glutes to stabilize.
Hold this “T” position for a set time (e.g., 20–60 seconds).
Keep breathing—don’t hold your breath.
Lower dumbbells slowly after completing the time.
Rest and repeat as needed.
Focus on posture and shoulder activation throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use light dumbbells to avoid fatigue too early.
Keep arms level with shoulders; not above or below.
Maintain a slight elbow bend to protect joints.
Engage your core to prevent lower back strain.
Focus on breathing steadily throughout the hold.
Keep shoulders down and away from ears.
Avoid tilting or twisting your torso.
Squeeze glutes and thighs to stay grounded.
Maintain tension in the delts, not the traps.
Start with short durations and progress over time.
How Not to Perform
Don’t use heavy weights—this is not a strength lift.
Don’t raise arms above shoulder height.
Don’t lock your elbows completely.
Don’t lean forward or backward—stay upright.
Don’t shrug your shoulders up to your ears.
Don’t hold your breath—keep breathing.
Don’t let wrists collapse or bend awkwardly.
Don’t twist or shift weight from side to side.
Don’t hold longer than you can with good form.
Don’t use momentum to raise the arms into position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
