Seated Dumbbell Scaption

ShouldersDumbbells, Bench

Work your shoulders in an anatomically friendly plane. Raising the dumbbells slightly forward takes pressure off the shoulder joint compared to traditional lateral raises, making it ideal for joint health and posture.

How to do it

1Sit upright on a bench, drop your shoulders down, and hold a dumbbell in each hand.

2Angle your palms slightly inward so they face diagonally toward each other.

3Raise the weights up and out at roughly a 30-degree angle forward from your torso.

4Lift your arms to shoulder height or just below, keeping a soft bend in your elbows.

5Lower the dumbbells slowly back to the starting position, controlling the weight all the way down.

Common mistakes

Raising your arms strictly out to the sides, which can cause joint pinching and discomfort.

Swinging your torso to drive the weight up, taking tension off the delts and stressing your lower back.

Shrugging your shoulders upward as you raise, overworking your upper traps.

Breathing

Exhale as you raise the dumbbells up, and inhale smoothly as you lower them back down.

Make it harder or easier

To make it easier, use lighter dumbbells or reduce your range of motion.

To make it harder, add a one-second hold at the top of the movement.

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.