Crucifix

What it is

This exercise is a static hold where you extend weights out to your sides, maintaining your arms parallel to the ground. It primarily develops endurance in your shoulder muscles, with secondary engagement of your forearms. You will hold this position for time, often aiming for 30 to 60 seconds. While dumbbells can be used, specialized implements may offer a different feel.

Technique tips

• Keep your arms strictly parallel to the ground throughout the hold.
• Engage your core to maintain a stable and upright posture.
• Select a weight that allows you to hold for 30 to 60 seconds.
• Avoid shrugging your shoulders; keep them down and back.
• Focus on controlled, steady breathing to aid endurance.
• Experiment with different implements to challenge your grip.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.