> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Iron cross
> Herculean · Static · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Herculean |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Liu |
| **Video length** | 8 s |
## Technique
1. On rings, lower yourself from a Rings support position until your arms are horizontal at your sides, parallel to the ground.
2. Hold this position, supporting your entire body weight with your arms out like a cross.
## Form tips
* Keep your arms perfectly straight and your shoulders depressed.
* Maintain a solid vertical body line.
## Muscles
Strength
- Chest
- Back
- Serratus anterior
- Shoulders
- Biceps
- Triceps
- Rotator cuff
* Pectoralis major (sternal head)
* Latissimus dorsi
* Teres major
* Lower trapezius
* Serratus anterior
* Pectoralis minor
## Equipment
## Appears in
## Regressions
Herculean
Intermediate
Novice
Novice
Novice
Advanced
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/iron-cross-e05p). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
