Dumbbell Chest Supported Lateral Raises
| English Name | Dumbbell Chest Supported Lateral Raises |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Pull Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Lateral (Middle) Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Hypertrophy Isolated |
| Required equipment | Dumbbell Inclined Bench |
💠 Exercise guide
✅ Dumbbell Chest Supported Lateral Raises are a more precise and “cheat-free” version of the classic lateral raise. By eliminating torso swing and lower-back assistance, this variation keeps tension more directly on the medial deltoid. It is highly effective for shoulder hypertrophy (shoulder cap development), improving scapular control, and reducing common lateral raise mistakes (such as shrugging and using momentum). This exercise is typically used mid-workout or toward the end of a shoulder session as a key isolation movement.
💠 Execution Guide
Setup
✅ Set the bench to an incline of about 30–45 degrees (a steeper angle usually makes control harder).
✅ Place your chest fully against the pad; keep your neck aligned with the spine (gaze down or slightly forward).
✅ Keep your feet firmly on the floor, hips stable; brace your core so the lower back stays neutral.
✅ Let the dumbbells hang below the shoulders; keep the elbows slightly bent (about 15–30 degrees) and not locked.
✅ Keep the wrists neutral (not bent up or down).
✅ Before starting, take a deep breath and stabilize the torso; set the shoulders “down and away from the ears.”
Execution
✅ Lifting (concentric): Raise the dumbbells in a plane close to the scapular plane (slightly in front of the body, not directly out to the sides).
✅ Perform the movement by lifting the arms, not by shrugging the shoulders; let the elbows guide the path.
✅ Raise until the arms are approximately level with the shoulders (usually 70–90 degrees of abduction).
✅ Pause at the top for 0.5–1 second (optional, but excellent for control).
✅ Lowering (eccentric): Return the dumbbells slowly and under control toward the start position; do not fully relax at the bottom (keep tension).
✅ Suggested tempo: 2 seconds up – 0–1 second pause – 2 to 3 seconds down.
Coaching Cues
✔️ Keep the elbows “soft”; locking them distributes stress poorly.
✔️ Keep the shoulders away from the ears; if you’re shrugging, the weight is too heavy or the path is incorrect.
✔️ Movement plane: the scapular plane (slightly in front of the body) so the shoulder joint works more comfortably and safely.
✔️ Neutral wrists; bent wrists mean the grip and forearms fatigue unnecessarily and control decreases.
✔️ Focus on “the arm is lifting,” not “the dumbbell is lifting” (mind–muscle connection on the medial deltoid).
✔️ At the top, don’t lock the shoulder blades; keep them controlled, but don’t fix them in a shrug.
✔️ Don’t cheat through the upper half of the reps; the quality of this exercise is all about controlled eccentrics.
✔️ Breathing: usually exhale on the way up and inhale on the way down (for heavier sets, you can use stronger bracing).
Benefits of the exercise
1️⃣ Excellent isolation of the medial deltoid, directly contributing to wider-looking shoulders
2️⃣ Reduced cheating and momentum compared to standing lateral raises (thanks to chest support)
3️⃣ Better scapular control and improved learning of proper shoulder abduction mechanics
4️⃣ Less stress on the lower back (ideal for people who tend to arch during standing lateral raises)
5️⃣ Higher tension quality due to the ability to use slow eccentrics and pauses at the top
6️⃣ Improved left–right symmetry (quickly identifying the weaker side)
7️⃣ Reduced unwanted upper-trap involvement when performed correctly
8️⃣ An excellent option for a shoulder finisher, creating a strong pump with minimal risk
9️⃣ Easily adjustable for light rehab/corrective work with controlled range of motion and low load
🔟 Contributes to shoulder aesthetics (capped delts) and better balance with the anterior deltoid, which is often overactive
Common Mistakes
❌ Shrugging the shoulders (traps take over) → tension shifts from the medial deltoid to the upper traps
❌ Using too much weight and cheating (throwing the dumbbells) → targeted tension is lost
❌ Raising the arms too high (well above shoulder level) → increased risk of subacromial irritation and shoulder pain
❌ Locking the elbows → increased joint stress and reduced control
❌ Breaking the wrists → forearm fatigue and decreased control
❌ Moving in a plane directly to the side of the body (no scapular plane) for some individuals → anterior shoulder discomfort
❌ Relaxing at the bottom and losing tension → reduced set quality
❌ Retracting and locking the shoulder blades → poor arm path and reduced effective range
❌ Forward head posture / neck strain → unnecessary tension and loss of spinal alignment
Breathing Pattern
✅ Before each rep: take a controlled inhale and apply a light brace
🌬️ Lifting phase: usually exhale (to maintain rhythm and reduce neck tension)
💨 Lowering phase: slow inhale with controlled eccentric
🔸 For heavier sets (still isolation-based): you can inhale and briefly brace, then exhale near the end of the concentric phase (without prolonged breath-holding)
ROM Guidelines
🔵 Recommended range: From hanging below the shoulders up to approximately shoulder level (70–90°)
🔵 Minimum acceptable range: raise the arm to at least 45–60° with full control and without shrugging
⚠️ Risky/improper range: lifting well above shoulder level with internal rotation and aggressive shrugging, or any range that causes sharp pain in the front of the shoulder
Precautions & Contraindications
⚠️ History of shoulder impingement, subacromial bursitis, or rotator cuff tendinopathy → use a shorter range, lighter load, and a precise scapular plane
⚠️ Neck or upper-trap pain → focus on “shoulders down,” reduce the weight, and pause lower
⚠️ Limited shoulder mobility (especially abduction) → start with a shortened range and progress gradually
⛔ Sharp pain or numbness/tingling in the arm → stop and assess (possible neural or inflammatory involvement)
Variations & Alternatives
Simpler version (Beginners):
✅ Chest-supported lateral raises with very light weight + short pauses
✅ Single-arm cable lateral raises (easier path control for some people)
More advanced version:
✅ 1.5 reps (partial rep added in the hardest range)
✅ Myo-reps / rest-pause with strict form
✅ 1–2 second pause at the top
Limited-equipment version:
✅ Standing dumbbell lateral raises (but harder to control)
✅ Band lateral raises with an emphasis on slow eccentrics
Pain-/limitation-friendly alternatives:
✅ Lateral raises in the scapular plane with a shorter range
✅ Lateral raise machine (if dumbbells cause pain)
Advanced Biomechanics
🧠 Shoulder torque is highest around the mid-range (near shoulder level); therefore, control in the upper half of the range largely determines exercise quality.
🧠 Chest support eliminates torso swing and lumbar extension; as a result, more of the mechanical load truly stays on the shoulder abductors.
🧠 Performing the movement in the scapular plane generally creates more joint space and is more “shoulder-friendly” for many individuals.
🧠 If shrugging occurs, the pattern shifts toward scapular elevation/upward pull driven by the upper traps, reducing medial deltoid involvement.
Programming Tips
✅ Hypertrophy/pump goal (most common): 3–5 sets × 10–20 reps
✅ Control/corrective goal: 2–4 sets × 12–25 reps with light weight and a pause at the top
✅ True strength goal: this is not a primary strength exercise; if you choose to go heavier: 3–4 sets × 8–12 reps with full control (no cheating)
Suggested tempo:
✅ 2-0-3 (slower eccentric for growth)
✅ or 2-1-3 (1-second pause at the top to eliminate cheating)
Rest:
✅ 45 to 90 seconds (depending on intensity and reps)
Exercise placement in the program:
✅ Usually after shoulder presses (Overhead Press) for isolation and completion
✅ Or at the end of the workout as a medial deltoid finisher
✅ Occasionally at the beginning of the session with light weight for activation and movement-pattern reinforcement (specific warm-up)
💠 Muscle Involvement
✅ Dumbbell Chest Supported Lateral Raises primarily activate the medial deltoid as the main force producer through shoulder abduction. Due to the need to maintain proper arm path and prevent shrugging, the scapular control muscles (especially the posterior deltoid, mid/lower trapezius, and serratus anterior) assist as stabilizers. Additionally, the forearm and grip muscles are engaged throughout the set to hold the dumbbells, and core stability is activated to keep the torso fixed against the bench.
Main muscles
Synergistic muscles
Stabilizers
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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3️⃣ Muscle physiology
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