Crucifix Hold
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Other
HOW TO PERFORM
- Stand tall with the feet about hip width and an implement held at your side in each hand.
- Brace, then raise both arms straight out to the sides until they are level with the shoulders.
- Lock the elbows and hold the arms parallel to the floor, keeping the shoulders down away from the ears.
- Hold for as long as you can without the hands dropping below shoulder height, then lower the arms under control.
FORM TIPS
- In competition the hold ends the moment the arms drop, so learn where level feels and stay exactly there.
- Leaning back to rest the arms is the common fault. Keep the ribs down and the torso vertical.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Forearms
- Traps
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.