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Dumbbell Scaption
A science-backed stable shoulder movement designed to improve overhead mobility and mid-back strength.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a light dumbbell in each hand with your palms facing inward.
Engage your core and maintain a neutral spine while positioning the weights at your sides.
Raise the dumbbells at a 30 to 45-degree angle in front of your body rather than directly to the sides or front.
Continue the upward motion until your arms are roughly parallel to the floor or slightly below shoulder height.
Pause for a brief second at the top of the movement to emphasize muscle contraction.
Lower the weights slowly back to the starting position under full control to complete the repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using heavy weights that force the use of momentum or shrugging.
- Raising the arms too high above the shoulders which can cause impingement.
- Allowing the lower back to arch excessively during the lifting phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.