Dumbbell Unilateral Scapula Raise
Bent over with one hand on an incline bench, raise a light dumbbell from hanging to overhead on a straight arm, letting the shoulder blade rotate up with it.
How to do it
Setup
Staggered stance, torso hinged, one hand on the top of an incline bench, a light dumbbell hanging from the other arm.
Steps
- Raise the straight arm forward and up past the head.
- Let the shoulder blade glide up and around as the arm rises.
- Lower the bell back to hanging; switch sides after the set.
Common mistakes
Bending the elbow to lift the bell: the arm stays straight. Twisting the chest open to reach higher: keep it facing the floor. A bell too heavy for a slow arc: a light one moves the blade; a heavy one moves the back.
Breathing
Exhale raising, inhale lowering.
