Exercise «Cross» with kettlebells/dumbbells

This is essentially a static strength exercise. While it is quite injury-prone, it effectively strengthens the tendons of the shoulders and elbows and increases the strength of the shoulder muscles. However, it's better for beginners not to attempt it, as injuries can occur easily.

Nuances and Mistakes

1. You can perform this exercise with either kettlebells or dumbbells, whichever you prefer. It is better to bring your arms from the front to the sides, rather than from below to above. This method is simpler and safer.

2. Your arms should be completely straight at the elbows and at shoulder height, meaning they should be parallel to the floor.

3. The weight should be such that you can hold it for 10 to 20 seconds. Holding for less than 10 seconds is too dangerous due to the heavy weight. More than 20 seconds will shift the focus more toward endurance.

4. It’s better to perform this exercise with fresh muscles. However, you should already be well-warmed up. Therefore, I recommend doing it not at the very beginning of your workout but after the first exercise targeting the shoulders.

5. You should hold the cross position until failure, but without causing severe pain. Some light discomfort in the tendons is acceptable.