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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back Shoulders Trapezius
- Secondary muscles
- Triceps
Dumbbell Chest Supported Lateral Raises
4 steps Updated 02/10/2026
Dumbbell Chest Supported Lateral Raises is a free weights exercise targeting Upper Back (Trapezius), Middle Back (Latissimus Dorsi, Teres Major) using Dumbbells.
Step by step
How to perform it
- Lie face-down on an incline bench with your chest and stomach supported by the bench, and your feet firmly planted on the floor. Hold a dumbbell with both hands, arms extended straight down.
- Slowly raise the dumbbells in an arc over your head and towards your back, maintaining a slight bend in your elbows.
- Bring the dumbbell back to the starting position by reversing the arc motion, focusing on engaging your back and shoulder muscles.
- Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.
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Variations and related exercises
Fixed Bar Stretch
Jump Rope Row
Resistance Band Standing Single Arm Shoulder Extension
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Last updated: 02/10/2026
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Dumbbell Chest Supported Lateral Raises
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