About this exercise
The chest-supported lateral raise targets the side deltoids while the incline bench braces your torso, removing momentum so the shoulders do the work for cleaner muscle isolation.
Chest supported lateral raises
Step by step instructions, muscle activation and variants for the Chest supported lateral raises.
EasySide shoulders
How to Perform
- Set an incline bench and lie chest-down against the pad with a dumbbell in each hand
- Let the dumbbells hang down with a slight bend in your elbows
- Keep your chest pressed into the bench and your core engaged
- Raise the dumbbells out to the sides until they reach shoulder height
- Pause and squeeze your side shoulders at the top
- Lower the dumbbells under control and repeat
Muscle Activation
Primary
Side shoulders
Secondary
Rear shoulders
About the Chest supported lateral raises
The Chest supported lateral raises is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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