Dumbbell Scaption

Also called scaption, y raise and scaption raise.

Works

Shoulders, plus traps

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.

1. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
2. Continue until your arms are parallel to the ground, and then return to the starting position.

Cues

• Thumbs up, arms 30 degrees forward.
• Raise to shoulder height.
• Keep the shoulders down.
• Lower in 3 seconds.

Common mistakes

• Shrugging.
• Using too much weight.
• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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