Iron Cross

This exercise is best performed with light weight dumbbells, having your feet shoulder width apart, with your back and head supported by pushing against a solid wall.

START

MIDDLE

FINISH

Bring the weights up to shoulder level, as per a normal lateral raise, however rather than lowering the weight, hold in the upright position.

Staying pinned against the wall, smoothly and slowly rotate your wrist around so that your palm faces upwards and then downwards.

You may decide to work for 1 rep, holding in the upper phase for as long as possible, or lower and repeat the movement for desired number of reps.

Take care of your gym, and avoid damaging the wall with your weights.