Description
This exercise involves performing lateral raises while being chest supported on a bench. It targets the shoulder muscles, primarily the lateral deltoids.
How to Do Dumbbell Chest Supported Lateral Raises
- 1Setup
Adjust an incline bench to a low incline (e.g., 30-45 degrees) or flat, then lie prone with your chest pressed against it, allowing your arms to hang straight down toward the floor.
- 2Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and maintain a slight, constant bend in your elbows that you will keep throughout the movement.
- 3
Engage your posterior deltoids to raise the dumbbells out to the sides in a wide arc until your arms are roughly parallel to the floor or slightly higher, keeping your elbows fixed.
- 4
Focus on squeezing your shoulder blades together slightly at the top, imagining you're trying to touch your pinky fingers together behind you, without shrugging your shoulders.
- 5
Slowly and with control, lower the dumbbells back to the starting position, resisting gravity throughout the entire eccentric phase to maximize muscle engagement.
Tips
- Maintain a constant, slight bend in your elbows throughout the entire movement to keep tension on the posterior deltoids and protect your elbow joints.
- Imagine driving your elbows out and back, rather than just lifting the weights, to better engage your rear deltoids and avoid over-recruiting your traps.
- Keep your chest firmly pressed against the bench to prevent using momentum or involving your lower back, ensuring strict isolation of the target muscles.
- Control the eccentric (lowering) phase for 2-3 seconds; this maximizes muscle time under tension and promotes greater muscle growth in the posterior deltoids.
Common Mistakes
- ×Avoid swinging the dumbbells up by lowering the weight and focusing on a controlled, deliberate raise using only your posterior deltoids.
- ×Prevent your upper traps from taking over by consciously depressing your shoulders away from your ears throughout the entire range of motion.
- ×Ensure your chest remains in firm contact with the bench at all times to prevent arching your lower back and shifting tension away from your shoulders.
Variations
Dumbbell One Arm Lateral Raise
Isolate and strengthen your lateral deltoids with the Dumbbell One Arm Lateral Raise. This effective exercise builds wider, more defined shoulders.
Dumbbell Lateral Raise
Sculpt broader shoulders and enhance deltoid strength with the dumbbell lateral raise. This isolation exercise targets the side deltoids effectively.
Dumbbell Incline One Arm Lateral Raise
Build wider, more defined shoulders with the Dumbbell Incline One Arm Lateral Raise.
Dumbbell Seated Lateral Raise
Enhance shoulder width and definition with the Dumbbell Seated Lateral Raise. Isolate your lateral deltoids for sculpted, strong shoulders.
Related Exercises
Dumbbell Scott Press
A seated dumbbell shoulder press variation emphasizing lateral deltoid activation.
Dumbbell Incline Raise
Sculpt and strengthen your anterior deltoids with the Dumbbell Incline Raise. This isolation exercise effectively targets the front of your shoulders for
Dumbbell Incline Front Raise
Strengthen your anterior deltoids with the Dumbbell Incline Front Raise. Sit on an incline bench and lift dumbbells directly in front of you for targeted
Dumbbell Front Raise
Perform the dumbbell front raise to target your anterior deltoids, building strength and definition in your shoulders.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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