Blackburn W (Chest Supported)

Muscle Groups Involved

Delts - Rear - Primary
Mid Back/Mid Traps - Primary
Rotator Cuff - Primary

Highlights

Use a bench to support your chest.
Raise your hands at the same time as your elbows so they stay in line.
Do not use inertia or let the weights drop at the bottom.
Pause briefly at the top so that your hands, elbows, and torso are all in a straight line.

Description

The Chest Supported Blackburn W is a rehabilitative exercise used to strengthen the shoulders and back while taking pressure off of the lower back muscles. To perform the Chest Supported Blackburn

The Chest Supported Blackburn W is a rehabilitative exercise used to strengthen the shoulders and back while taking pressure off of the lower back muscles. To perform the Chest Supported Blackburn W, start in a standing position, straddling an incline bench, with your chest supported by the bench. While holding a pair of dumbbells, bend your elbows to about 90 degrees. Start the movement by shrugging your shoulders back which will lift your arms as if you were flapping your arms like wings. Raise your arms up to your sides until you can go no higher. Pause briefly at the top before lowering the weights to the starting position. Keep your elbows bent the same amount for the entire exercise.

Common Mistakes

Do not let your hands be lower than your elbows during the movement. Keep t

Do not let your hands be lower than your elbows during the movement. Keep them in line with each other as you raise the weights up. Do not look up or down during the exercise. Do not use inertia or drop the weights at the bottom of the repetition.

Pro Tips

Think about backhanding the ceiling as you lift the weights up. This will e

Think about backhanding the ceiling as you lift the weights up. This will engage your entire shoulder and external rotators to keep the exercise comfortable and effective.

Purpose

The Chest Supported Blackburn W is excellent for shoulder stability, poster

The Chest Supported Blackburn W is excellent for shoulder stability, posterior shoulder strength and upper back development.

Form

Your hands, elbows, and torso should all be lined up at the top of the repe

Your hands, elbows, and torso should all be lined up at the top of the repetition. Keep your spine neutral during the entire exercise.