The crucifix is a bodybuilding exercise that targets your shoulders and upper back. It involves holding weights in your hands and extending your arms to the sides, resembling the shape of a crucifix. It is often seen in bodybuilding competitions and demonstrations. For best results, complete two repetitions of the crucifix a day, three to four days a week. Before you start, consult your physician to ensure you are healthy enough to do a crucifix exercise.
Step 1
Stand straight with your arms by your sides, holding a dumbbell in each hand. Position your feet hip-width apart and bend slightly at the knees.
Step 2
Lift the dumbbells slowly out toward the sides, keeping your arms straight. As you lift, rotate your forearm so your palms face the ceiling. Continue lifting until your hands are 2 to 4 inches higher than your shoulders.
Step 3
Hold this position for as long as possible without breaking proper form. As you hold the position, take deep breaths and focus on keeping your arms straight and hands elevated above shoulder height.
Step 4
Release the weights slowly back to your sides to conclude the repetition. Relax for at least one hour before repeating the crucifix exercise.
Tips and Warnings
- Select a dumbbell weight that you can hold in crucifix position for at least two minutes. Once you can easily hold a weight for five minutes, use a heavier one.
Things You'll Need
- Dumbbells
References
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "Men's Health: The Book of Muscle"; Lou Schuler, et al.; 2003
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