Dumbbell Chest Supported Lateral Raises
Description
The dumbbell chest supported lateral raises are performed lying face down on an incline bench while raising dumbbells out to the sides. The chest support eliminates body english and lower back strain entirely, forcing strict lateral raise form. It is one of the strictest medial delt isolation exercises possible.
Muscle Group
Equipment Required
Dumbbell Chest Supported Lateral Raises Instructions
- Set an incline bench to about 45 degrees.
- Lie face down on the bench with your chest supported and arms hanging over the sides.
- Hold a dumbbell in each hand with palms facing each other.
- Maintain a slight bend in the elbows throughout.
- Brace your core.
- Raise the dumbbells out to the sides to shoulder height.
- Squeeze the medial delts at the top.
- Lower the dumbbells back down with control.
Dumbbell Chest Supported Lateral Raises Form & Visual
Dumbbell Chest Supported Lateral Raises Benefits
- Strict medial delt isolation
- Chest support eliminates body english
- No lower back strain
- Builds shoulder width
- Useful for hypertrophy training
- Strong peak contraction
Dumbbell Chest Supported Lateral Raises Muscles Worked
- Lateral deltoid
- Posterior deltoid
- Trapezius (upper)
Dumbbell Chest Supported Lateral Raises Variations & Alternatives
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Leaning Lateral Raise
- Y Raise
