Chest Supported Lateral T Raise
StrengthRehabilitationFunctional
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Body Part: Shoulders
Description
The Chest Supported Lateral T Raise is an isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
How to Perform
- Set an incline bench to an angle greater than 45 degrees.
- Lie face down on the bench with your chest supported and feet firmly planted on the floor.
- Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
- Engage your core and retract your shoulder blades slightly.
- Raise your arms to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause briefly at the top of the movement, focusing on squeezing the rear delts.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your neck in a neutral position to avoid strain.
- Focus on controlled movements rather than using momentum.
- Ensure your elbows are slightly bent throughout the exercise to reduce joint stress.
- Maintain a slight retraction of the shoulder blades to maximize rear delt engagement.
- Breathe out as you lift the weights and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Common Mistakes
- Lifting weights too high, causing shoulder impingement.
- Using momentum instead of controlled movement.
- Allowing elbows to bend, reducing isolation of the rear deltoids.
- Arching the back, leading to improper support and potential strain.
- Not keeping the chest firmly pressed against the bench.
- Shrugging shoulders, engaging traps instead of rear deltoids.
- Raising arms too quickly, losing muscle engagement.
- Positioning the bench angle too steep, altering the exercise focus.
- Failing to retract shoulder blades, decreasing stability and effectiveness.
- Holding weights too far forward, shifting tension away from target muscles.
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