Dumbbell Iron Cross

1. Begin by standing with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand at your sides.

2. Engage your core and keep your chest up throughout the exercise.

3. With a slight bend in your elbows, raise the dumbbells laterally (to the sides) to shoulder height.

4. Simultaneously, squat down by bending your knees and lowering your hips back as if sitting in a chair.

5. Hold this position momentarily with your arms extended and parallel to the floor.

6. Push through your heels to return to a standing position while lowering the dumbbells back to your sides.

7. Repeat the exercise for the recommended number of reps and sets.

Note: Make sure to control the weight during both the lifting and lowering phases, and avoid swinging the dumbbells or using momentum to lift the weights. Adjust the weights as needed to maintain good form.

---