Dumbbell Scaption

oec:dumbbell-scaption

A shoulder raise performed in the scapular plane with dumbbells to strengthen the deltoids, rotator cuff, and periscapular stabilizers.

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Also called: scaption, dumbbell scapular plane raise, dumbbell scaption raise, full can exercise, 45° lateral raises

How to do it

Stand tall with feet shoulder-width apart and your core braced.
Hold a dumbbell in each hand at your sides with a neutral grip (thumbs pointing up or forward) and elbows slightly unlocked.

Raise both dumbbells upward in the scapular plane, approximately 30 to 45 degrees forward of straight out to the sides.
Continue lifting until your hands reach shoulder height.
Pause briefly at the peak of the movement, maintaining control through the shoulder girdle.
Lower the dumbbells smoothly along the same diagonal path back to the starting position.

Exhale as you raise the dumbbells; inhale smoothly as you lower them.

Lifting strictly straight in front or directly out to the side.: Move along the natural scapular plane, roughly 30 to 45 degrees forward of the frontal plane.
Swinging the torso or using momentum to lift the weights.: Select lighter dumbbells and maintain a strict, stable upright posture.
Excessive shrugging of the upper traps at the top of the lift.: Keep your shoulder blades depressed and focus on upward rotation rather than pure shrugging.

Avoid using excessively heavy weights that cause form breakdown or impingement symptoms.

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