Shoulders · Dumbbell
Dumbbell Chest Supported Lateral Raises
How to do the dumbbell chest supported lateral raises, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Set an incline bench upright and lean your chest into the pad facing it, a dumbbell in each hand hanging down. Keeping a slight bend in your elbows, raise the dumbbells out to your sides until your arms reach shoulder height, then lower slowly. The chest support stops you from swinging or using momentum.
- 1Feel your side delts lift the dumbbells out to shoulder height
- 2Lead with your elbows and keep your wrists below them
- 3Lower slowly to keep tension on the side of your shoulder
Common mistakes
- Do not shrug your traps up as you lift
- Avoid swinging or bouncing off the pad to get the weight up
- Do not raise the dumbbells above shoulder height
Muscles worked
The dumbbell chest supported lateral raises mainly works the side delts, with the upper traps, front delts, and rear delts assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- Front DeltsSupport
- Rear DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
Kovo programs the dumbbell chest supported lateral raises for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.