Scaption Raises are a shoulder-strengthening exercise that promotes healthy movement patterns and stability. By working in the scapular plane—a natural angle for the shoulder joint—this move reduces stress on the rotator cuff while effectively building strength.
How to Perform Scaption Raises
What You’ll Need:
- Light dumbbells or resistance (even water bottles will work!)
Steps:
- Stand Tall: Begin in an upright position with good posture—shoulders relaxed and core engaged.
- Hold Light Weights: Use a thumbs-up grip to encourage external rotation, which opens space in the shoulder joint and promotes healthier movement.
- Position Your Arms: Raise your arms 20–30° in front of your body—not straight to the sides, but slightly forward in the scapular plane.
- Lift: Slowly raise your arms upward as high as your comfortable range allows, aiming toward overhead.
- Control the Movement: Pause briefly at the top, then slowly lower your arms back down.
- Repeat: Perform for desired reps, maintaining control and posture throughout.
Pro Tips:
- Keep your movements slow and smooth—avoid swinging or using momentum.
- This exercise is great for shoulder prehab, rehab, or general strengthening.
- Use light weights to avoid overloading the joint, especially if you’re new to the move.
Scaption Raises are an excellent addition to any upper-body routine, offering both strength and joint-friendly shoulder mechanics.