Crucifix

How to do the Crucifix

1. 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.
2. 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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	forearms
Equipment	other equipment
Difficulty	beginner
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Side Wrist Pull Bodyweight Seated Front Deltoid Bodyweight Upward Stretch Bodyweight Arm Circles Bodyweight Elbow Circles Bodyweight Single Dumbbell Raise Dumbbell

Harder than the Crucifix

Seated Front Deltoid expert · Bodyweight

Common questions

What muscles does the Crucifix work?

The Crucifix primarily works the shoulders, with the forearms as secondary movers. Side Wrist Pull, Car Drivers, and Chair Upper Body Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Crucifix?

The Right Equipment. Without the right equipment, Side Wrist Pull, Seated Front Deltoid, and Upward Stretch train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Crucifix suitable for beginners?

Yes, the Crucifix is rated beginner. Seated Front Deltoid are the progressions from here.

Where should the Crucifix go in a workout?

Late — the Crucifix is isolation work, so it follows your compounds.

Similar exercises

Side Wrist Pull Bodyweight Car Drivers Barbell Chair Upper Body Stretch Other Equipment Circus Bell Other Equipment Round The World Shoulder Stretch Other Equipment Seated Front Deltoid Bodyweight