Crucifix

How to do it

1. Stand tall with the feet about shoulder-width apart, holding a weight in each hand at the sides.
2. Raise both arms out to the sides until they are level with the shoulders, palms down or facing forward.
3. Lock the elbows and set the shoulders down away from the ears.
4. Hold the arms there without letting them drop, breathing steadily.
5. Keep the trunk still and the stomach braced.
6. Hold for the chosen time, then lower the arms under control.

Common mistakes

• Letting the arms drift below shoulder height. The hold is at shoulder level; arms that sag are the set ending without being counted.
• Bending the elbows. The arms are locked; bent elbows shorten the lever and hide the work.
• Leaning back to hold the arms up. The trunk stays upright; a lean is the lower back holding what the shoulders should.
• Shrugging. The shoulders stay down; shrugging moves the effort into the upper trapezius.

Muscles worked

Primary

• Lateral DeltoidShoulders

Secondary

• Forearm Flexors
• Forearm Extensors