Crucifix

ShouldersOtherBeginnerIsolation

Crucifix — start position — START

Crucifix — finish position — FINISH

How to do it

01In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
02Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell

Front Dumbbell Raise Side Lateral Raise Alternating Deltoid Raise Bent Over Dumbbell Rear Delt Raise With Head On Bench

With cable

Face Pull Bent Over Low-Pulley Side Lateral Cable Seated Lateral Raise

With barbell

Upright Barbell Row

With bands

Band Pull Apart

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