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Back · Dumbbell
Dumbbell Chest Supported Lateral Raises
Dumbbell Chest Supported Lateral Raises is an intermediate isolation strength exercise that works the upper back (back), with the shoulders and triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Shoulders · Posterior Deltoids
- Triceps · Triceps Brachii
How to do Dumbbell Chest Supported Lateral Raises
- 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.
Form tips
- Keep a firm grip on the dumbbell to maintain control and prevent it from slipping.
- Avoid raising the dumbbell too far to prevent shoulder strain.
- Maintain a slight bend in your elbows to reduce stress on your joints.
Dumbbell Chest Supported Lateral Raises alternatives
More upper back exercises
Dumbbell Chest Supported Lateral Raises FAQ
What muscles does Dumbbell Chest Supported Lateral Raises work?
Dumbbell Chest Supported Lateral Raises mainly works the upper back in the back (Trapezius, Latissimus Dorsi and Teres Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Dumbbell Chest Supported Lateral Raises?
You need a dumbbell.
How many sets and reps of Dumbbell Chest Supported Lateral Raises should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Chest Supported Lateral Raises good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Chest Supported Lateral Raises burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Chest Supported Lateral Raises?
Other exercises for the upper back include Barbell Bent Over Reverse Raise (Skier), Cable Rear Drive Bent Arm, Theraband Scapula Retraction and Back Squeeze.
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