Procaryote
Shoulder · Strengthening

Lateral Raise in the Scapular Plane with Dumbbells

Lateral raise in the scapular plane with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Lateral Raise in the Scapular Plane with Dumbbells exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Stand upright, holding a dumbbell in each hand with arms along the sides of the body. Slowly lift the arms laterally following an approximately 30-degree angle forward (scapular plane) until they reach shoulder height, then lower them in a controlled manner.

Tips: Keep the shoulders down and avoid shrugging during the movement. Control both the upward and downward phases to maximize muscle strengthening.

Progression: Gradually increase the weight of the dumbbells or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbells
Starting position
Standing, arms along the sides, holding dumbbells
Clinical goal
Strengthening of shoulder abductor muscles
Also known as
shoulder lateral raise, scapular plane elevation, dumbbell abduction

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.