Start
End
ShouldersBeginnerDumbbell
Dumbbell Scaption
رفع سكيبشن بالدمبل
Target Muscles
ShouldersTraps
Blue = primary · Gray = secondary
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- 1
This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- 2
Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- 3
Continue until your arms are parallel to the ground, and then return to the starting position.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
