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Shoulders · Intermediate

Weighted Chest Supported Butterfly Lateral Raise

Incline chest-supported dumbbell butterfly raise for rear delts and upper-back scapular control.

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Weighted Chest Supported Butterfly Lateral Raise demonstration

Exercise overview

Training details

Shoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie chest down on an incline bench holding light weights with the arms hanging below the shoulders.
  2. 02Set the neck neutral and keep a soft bend in the elbows.
  3. 03Raise the arms out and slightly forward in a wide butterfly arc until roughly shoulder height.
  4. 04Pause briefly while keeping the chest supported and shoulders away from the ears.
  5. 05Lower the weights slowly to the hanging position and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationWeighted Chest Supported IYTRelated variationWeighted Isometric Blackburns

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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