StrongMan Crucifix Hold

Master the StrongMan Crucifix Hold to build incredible shoulder endurance and stability.

AdvancedShoulders Weighted

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of StrongMan Crucifix Hold

Compound

StrongMan Front Hold

Shoulders · Weighted

Advanced

Description

A strength exercise where you hold weights out to your sides at shoulder height for as long as possible.

Save StrongMan Crucifix Hold to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do StrongMan Crucifix Hold

01
Setup
Stand tall with your feet about shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
02
Setup
Ensure your posture is upright, core engaged, and shoulders pulled down and back, not shrugged.
03
With a slight bend in your elbows, slowly lift both dumbbells laterally until your arms are parallel to the floor at shoulder height.
04
Your wrists, elbows, and shoulders should form a straight line, with the weights directly out to your sides.
05
Hold this crucifix position for the prescribed duration, maintaining a rigid torso and focusing on keeping the weights at shoulder level.
06
Control the descent by slowly lowering the dumbbells back to your sides, resisting gravity throughout the movement.

Tips

Keep your core tightly braced throughout the entire hold to prevent any swaying or arching in your lower back, maintaining a stable base.
Focus on actively 'pushing' the weights outwards rather than just holding them, which helps to maximize deltoid activation and maintain proper form.
Maintain a slight, soft bend in your elbows to avoid hyperextension and reduce unnecessary strain on your elbow joints.
Regulate your breathing with slow, controlled inhales and exhales to help manage the isometric stress and improve your mental focus during the hold.

Common mistakes

Letting the arms drop below shoulder height compromises the exercise's effectiveness; actively push the weights outward and maintain a level plane.
Shrugging the shoulders towards the ears places undue stress on the neck and traps; keep your shoulders depressed and retracted, away from your ears.
Leaning back or swaying the torso indicates a loss of core stability; brace your core tightly and maintain a perfectly upright posture.

In the Ellim app, StrongMan Crucifix Hold unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train strongman crucifix hold?

Get Ellim — Free

Questions

Is StrongMan Crucifix Hold good for beginners?

StrongMan Crucifix Hold is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for StrongMan Crucifix Hold?

You need Weighted to perform StrongMan Crucifix Hold. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for StrongMan Crucifix Hold?

Keep your core tightly braced throughout the entire hold to prevent any swaying or arching in your lower back, maintaining a stable base. Focus on actively 'pushing' the weights outwards rather than just holding them, which helps to maximize deltoid activation and maintain proper form. Maintain a slight, soft bend in your elbows to avoid hyperextension and reduce unnecessary strain on your elbow joints. Regulate your breathing with slow, controlled inhales and exhales to help manage the isometric stress and improve your mental focus during the hold.

What are common mistakes when doing StrongMan Crucifix Hold?

Letting the arms drop below shoulder height compromises the exercise's effectiveness; actively push the weights outward and maintain a level plane. Shrugging the shoulders towards the ears places undue stress on the neck and traps; keep your shoulders depressed and retracted, away from your ears. Leaning back or swaying the torso indicates a loss of core stability; brace your core tightly and maintain a perfectly upright posture.