Single leg dumbbell scaption

STRENGTH

Exercise Benefits:

• Perform this exercise at home or in the gym.

• It builds strength and endurance in the shoulder muscles, and also activates the upper back.

• It also enhances the stability in your shoulder joint, and some variations of the exercise will improve your sense of balance.


How to Do the Exercise:

• Hold a dumbbell in each hand and stand with your arms at your sides, your feet shoulder-width apart.

• Activate your abdominals to support your back and spine then raise both your arms. At the top of the movement, your will look as if you’re making a “Y” or a “V” with your arms. Your elbows will be fully extended, with your arms up and out to the side at about 45 degrees to your body. Your palms will be facing forward. Slowly bring the dumbbells back to your side and repeat the motion until you’ve finished your repetitions.

• Remember to keep your body aligned throughout the movement, and resist the tendency to push your neck forward as you lift the dumbbells.


Progressions:

• Step 1: Once you are comfortable with this exercise you can make it more challenging by alternating your arms, instead of raising them both at the same time.

• Step 2: Another more challenging variation would be to complete all the repetitions with one arm, before working on the other arm.

• Step 3: To bring in the additional element of balance, stand on one leg, and perform the exercise with only the side of your body you’re standing on.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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