Scaption
Scaption is an arm raise in the plane of the shoulder blades: between a front raise and a lateral raise. Light dumbbells provide resistance while the deltoids, rotator cuff and shoulder-blade muscles guide the arms upward.
Execution
-
1
Raise your arms out and forwards, roughly halfway between directly in front and directly to the side.
-
2
Keep the thumbs pointing upward and stop around shoulder height or earlier if that is your comfortable range.
-
3
Lower the weights slowly back to your sides.
Muscles worked
- Deltoids and supraspinatus during arm elevation.
- Rotator cuff muscles that stabilise the shoulder joint.
- Serratus anterior and trapezius, which help the shoulder blades move.
- Forearm muscles that hold the dumbbells.
Preparation
- Stand tall with a light dumbbell in each hand.
- Keep your arms nearly straight, shoulders relaxed and thumbs pointing forwards.
Technique
Use a small bend in the elbows and keep it consistent. Avoid shrugging, leaning backwards or swinging the dumbbells. This is a controlled shoulder movement, so prioritise a light load and a smooth path over the amount of weight lifted.
Alternatives
- Incline Y raise.
- Cable shoulder external rotation.
- Standing scarecrow.
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