Setup and loading
Light weight, it's a corrective exercise.
How to do the dumbbell scaption step by step
- Stand with light dumbbells and thumbs pointing up.
- Raise your arms forward and slightly out, about 30 degrees.
- Reach shoulder height and lower slowly.
Form cues
- Thumbs up
- Arms straight
Common mistakes
- Shrugging your shoulders
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Sets and reps for your goal
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
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