Chest Supported Lateral Raise

In this video Head Coach, Adrian Ball covers the Set up for an exercise called the Side lateral raise.

  1. Sitting on a bench with your chest pressed up against the back of the bench, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.
  2. Raise your arms simultaneously just a couple of inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.
  3. Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder height and your body is forming a “T” shape. Breathe in as you lift.
  4. Pause and hold for a second at the top of the movement.
  5. Lower the weights slowly, bringing your arms back to your sides. Breathe out as you lower the dumbbells.

Check out the other shoulder movements we have available on the site by simply selecting “Shoulders” in the categories.


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