Scaption (scapular-plane raise)
EquipmentDumbbell
TypeMobility
DifficultyBeginner
📋 How to Perform
- Stand upright holding light dumbbells at your sides.
- Position your arms slightly forward, about 30 degrees from your sides.
- Keep your elbows straight throughout.
- Raise your arms in the scapular plane.
- Stop when your arms reach shoulder height.
- Lower with control back to start.
- Repeat for desired reps.
💡 Pro Tips
- This angle is more natural for shoulder mechanics.
- Think of raising your arms on a diagonal between front and side.
- Keep your shoulder blades down and back.
⚠️ Common Mistakes to Avoid
- Leaning back or swinging the torso to lift the weights, which swaps shoulder work for momentum.
- Turning the thumbs down as the arms rise, which rotates the shoulder inward and crowds the front of the joint.
- Choosing dumbbells too heavy to lift without shrugging, which lets the upper traps take over the raise.
