{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Crucifix Hold",
      "kind": "common"
    },
    {
      "text": "Axe Hold",
      "kind": "common"
    },
    {
      "text": "Dumbbell Lateral Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "strongman"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "31"
  },
  "id": "oec:dumbbell-crucifix-hold",
  "instructions": {
    "setup": [
      "Stand tall with feet shoulder-width apart, holding a dumbbell in each hand at your sides.",
      "Brace your core, squeeze your glutes, and retract your shoulder blades slightly."
    ],
    "steps": [
      "Raise the dumbbells straight out to your sides until your arms are parallel to the floor, forming a T-shape with your body.",
      "Lock your elbows with only a slight microbend and keep your wrists straight.",
      "Hold this position statically for the prescribed duration while maintaining a rigid torso.",
      "Lower the weights smoothly back to your sides under control when the set is complete."
    ],
    "breathing": "Maintain steady, rhythmic breathing throughout the hold without letting your ribs flare or bracing drop.",
    "cues": [
      "Reach long through your knuckles",
      "Stay tall and do not lean back",
      "Keep shoulders down away from your ears"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lower back to keep the weights elevated.",
        "correction": "Brace your abdominal muscles and squeeze your glutes to maintain a neutral spine."
      },
      {
        "fault": "Allowing the arms to sag below parallel.",
        "correction": "End the set once you can no longer keep your arms at shoulder height, or reduce the dumbbell weight."
      },
      {
        "fault": "Excessively shrugging the shoulders upward.",
        "correction": "Depress your scapulae and focus on driving the hold through the side deltoids."
      }
    ],
    "safety": {
      "precautions": [
        "Start with very light weights, as the long lever arm creates high torque at the shoulder joint."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "duration",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Dumbbell Crucifix Hold",
  "previous_ids": [
    "oec:axe-hold"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Axe Hold",
        "url": "https://wger.de/en/exercise/31/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "GrosseHund"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-lateral-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lateral-raise-hold"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "An isometric shoulder exercise where dumbbells are held abducted at shoulder level to build lateral deltoid and upper-back endurance."
}