Crucifix

A beginner strength exercise for the shoulders and forearms.

Movement guide

Crucifix

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

3D demoCrucifixBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Band pull-apart demonstrated on the 3D figure

3D demoBand pull-apartIntermediate · A band

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

In 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.
Begin 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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Forearms.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Crucifix work?

Mainly the shoulders, with help from the forearms.

What equipment do I need for the Crucifix?

Other / check instructions.

Is the Crucifix good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Band pull-apart.

How do I make the Crucifix harder?

Progress to the Band pull-apart, or add load, range or slower lowering once your form is solid.