Dumbbell Scaption
Muscles worked
Instructions
- 1This 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.
- 2Begin 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.
- 3Continue until your arms are parallel to the ground, and then return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Dumbbell Scaption
The dumbbell scaption raises the arms in the natural plane of the shoulder blade, about 30 degrees in front of the body, rather than strictly to the side like the classic lateral raise, reducing joint stress while strengthening the shoulder-blade stabilizer muscles. It's a valuable corrective exercise, often recommended to prevent shoulder pain linked to stabilizer imbalances.
check_circleBenefits
- check_circleReduces joint stress compared to the classic lateral raise
- check_circleStrengthens the shoulder-blade stabilizer muscles
- check_circleGood corrective and preventive exercise
lightbulbExecution tips
- lightbulbRaise the arms about 30 degrees forward, not strictly to the side
- lightbulbKeep the thumbs pointing up throughout the movement
- lightbulbUse a light load; this isn't a pure strength exercise
warningCommon mistakes
- warningRaising the arms strictly to the side like a lateral raise
- warningToo much load that breaks technique
- warningSwinging the torso to create momentum
helpFrequently asked questions
What's the difference from the classic lateral raise?expand_more
The slightly forward angle follows the shoulder blade's natural plane, reducing friction in the joint.
Who is this exercise particularly aimed at?expand_more
People with a history of shoulder discomfort or looking to prevent that type of pain.
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