Procaryote
Shoulder · Strengthening

Scapular Plane Arm Elevation with Dumbbell

Scapular plane arm elevation with dumbbell, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Scapular Plane Arm Elevation with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2 seconds to lift, no pause, 2 seconds to lower

Description: Stand upright with a straight torso and well-stabilized scapulae. Holding a dumbbell in each hand, slowly elevate the arms in the scapular plane (approximately 30 degrees anterior to the body) up to shoulder height, then lower with control.

Tips: Keep the shoulders down and avoid shrugging during the movement. Control both the ascent and descent to effectively strengthen the shoulder muscles.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbells
Starting position
Standing, straight torso, stabilized scapulae, arms along the sides holding dumbbells
Clinical goal
Muscle strengthening of the shoulder
Also known as
scapular elevation with dumbbells, shoulder arm lift, scapular plane elevation

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.