Dumbbell Scaption

Shoulders, Rotator CuffDumbbells

Overhead dumbbell movement targeting the delts and supraspinatus. Raising the arms in the scapular plane minimizes shoulder joint impingement.

How to do it

1Stand tall holding dumbbells at your sides with a neutral grip.

2Keep a subtle bend in your elbows and position your arms about 30 degrees forward from your torso.

3Exhale as you raise the dumbbells diagonally overhead in a smooth arc.

4Pause briefly at the top without shrugging your shoulders upward.

5Inhale as you lower the weights back down under full control.

Common mistakes

Lifting directly out to the sides, moving out of the safe scapular plane and stressing the joint.

Swinging your body to lift the weights with momentum instead of shoulder muscle.

Shrugging your shoulders up, overloading your upper traps.

Breathing

Exhale as you raise the dumbbells overhead. Inhale as you lower them to the start.

Make it harder or easier

Use lighter dumbbells if your arms drift out of position.

Hold for a beat at the top of each rep to increase shoulder tension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.