Dumbbell Chest Supported Lateral Raises

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie face down (prone) on the bench with your chest firmly against the pad and feet planted on the floor for stability.
3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), letting your arms hang straight down toward the floor.
4. Retract your shoulder blades slightly and tuck your chin to maintain a neutral spine.

How to do it

1. Exhale and raise the dumbbells out to your sides in a wide arc, keeping a slight bend in your elbows.
2. Continue the movement until your arms are parallel to the floor or slightly below shoulder height.
3. Pause for a fraction of a second at the top of the movement to maximize the contraction.
4. Inhale as you slowly lower the dumbbells back to the starting position with a controlled 2-second eccentric phase.

Form checklist

• Keep your chest glued to the bench; do not lift your torso to help move the weight.
• Lead the movement with your elbows rather than your hands.
• Ensure your wrists stay neutral and do not flick upward at the top.
• Maintain a slight forward lean of the dumbbells to keep constant tension on the lateral deltoid.

Pro tips

• Think about pushing the weights 'out' toward the side walls rather than 'up' to better engage the medial deltoid head.
• Slightly rotate your pinkies toward the ceiling at the peak of the movement to increase lateral delt activation.

Make it harder

• Incorporate a 2-second isometric hold at the top of every rep.
• Perform '1.5 reps' by lowering the weight halfway, returning to the top, and then lowering all the way down.

Frequently asked

What muscles does the dumbbell chest supported lateral raises work?

The dumbbell chest supported lateral raises primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the dumbbell chest supported lateral raises?

The dumbbell chest supported lateral raises uses dumbbell.

Is the dumbbell chest supported lateral raises good for beginners?

The dumbbell chest supported lateral raises is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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