Description:
The Dumbbell Arm Across Chest Raise lifts a light dumbbell up and across the front of the body, training the rear and side of the shoulder through a cross body path.
Benefits:
- Targets the rear and side of the shoulder.
- Improves shoulder stability and control.
- Balances the muscles around the shoulder.
- Easy on the joints with light weight.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Isolation) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Posterior Deltoid
Secondary Muscles
- Rhomboids
- Supraspinatus
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Stand holding a light dumbbell in one hand in front of the opposite hip.
- Keeping your arm fairly straight, raise the dumbbell up and across your body to about shoulder height on the opposite side.
- Pause briefly at the top.
- Lower under control back to the start.
- Repeat for the desired reps, then switch sides.
Common Mistakes:
- Using momentum to swing the weight.
- Using too much weight for the small muscles.
- Shrugging the shoulder up.
- Rushing the reps.
Variations:
- Cable Arm Across Body Pull
- Dumbbell Reverse Fly
- Cable Face Pull
- Front Raise
Safety Tips:
- Use a light weight you can control.
- Move slowly and with control.
- Stop if you feel shoulder pain.
Additional Information:
This cross body raise trains the rear shoulder through a different path than a standard reverse fly. Keep the weight light and the movement controlled.
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