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Crucifix

IntermediateStrengthTier T3

You stand upright with a weight in each hand at your sides. You raise your arms out to the sides until they are parallel to the ground. You hold your arms there for as long as you can.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Begin standing upright with the implements in both hands.
  • Raise your arms out to the side holding the implements; your arms should be parallel to the ground.
  1. He stands tall, feet planted, a dumbbell held in each hand down at his sides, shoulders level and posture upright.

    Step 1 of 5

    Begin standing upright with the implements held in both hands at the sides.

  2. He is lifting both dumbbells out to his sides, arms rising toward parallel-to-the-ground height, elbows nearly straight.

    Step 2 of 5

    Raise your arms out to the side holding the implements until the arms are parallel to the ground.

  3. He holds both dumbbells at shoulder height, arms straight out to the sides exactly parallel to the ground, the hold frozen.

    Step 3 of 5

    Hold the arms parallel to the ground statically for as long as possible.

  4. He still holds the parallel arm line late in the set, the arms visibly loaded but level, the trunk upright and unmoving.

    Step 4 of 5

    Sustain the hold at parallel until the weight can no longer be held level, typically failing inside a minute.

  5. He stands tall, feet planted, a dumbbell held in each hand down at his sides, shoulders level and posture upright.

    Step 5 of 5

    Begin standing upright with the implements held in both hands at the sides.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the parallel-to-the-ground arm line through the whole hold. The arms are held up, not drifted down or raised above. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.