Double Dumbbell Seated Scaption

Instructions for proper form

1. Sit upright on a flat bench with your feet flat on the ground and shoulder-width apart. 2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) at your sides. 3. Engage your core and maintain a straight back. 4. Slowly raise the dumbbells in a controlled manner to shoulder height, keeping your arms in line with your shoulders, and ensure you are moving in the scapular plane. 5. Hold for a moment at the top of the movement, then lower the dumbbells back to the starting position. 6. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Lifting the weights too fast, which can cause improper form and potential injury. 2. Arching or rounding the back during the exercise. 3. Elevating the shoulders rather than keeping them down and relaxed. 4. Using weights that are too heavy, which can compromise form and increase the risk of injury.

Benefits

Specific benefits of the exercise

This exercise targets the serratus anterior muscle, improving shoulder stability and strength, which is essential for daily activities and overall upper body performance.

Expected results and timeframe

With consistent training, you can expect to see increased shoulder stability and strength within 4-6 weeks, particularly if combined with a balanced workout routine..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their shoulder muscles, especially those who engage in sports or activities that require upper body strength and stability.

Scientific studies supporting its effectiveness

Studies have shown that exercises targeting the serratus anterior can lead to significant improvements in scapular motion and shoulder injury prevention.

Variations

Beginner modifications

1. Use lighter dumbbells or resistance bands if needed. 2. Perform the movement while seated on a stability ball to engage core stability. 3. Modify the range of motion by only lifting the weights to a lower elevation.

Advanced progressions

1. Perform the exercise standing to increase balance and stability challenges. 2. Incorporate rotation by twisting the torso during the elevation. 3. Use heavier dumbbells to further challenge strength.

Integrations

Complementary exercises

Consider incorporating face pulls, overhead presses, and external rotations to further strengthen the shoulder muscles.

Super set recommendations

Super set this exercise with dumbbell lateral raises to maximize shoulder muscle engagement and hypertrophy.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic shoulder mobility exercises. 2. Double Dumbbell Seated Scaption (3 sets of 12-15 reps) 3. Dumbbell Lateral Raises (3 sets of 12-15 reps) 4. Face Pulls (3 sets of 12-15 reps). 5. Cool-down with shoulder stretching.

Exercise combinations

Combine this exercise with foundational movements like push-ups and rows to create a comprehensive upper body workout.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of your upper body workout as a warm-up for shoulders and to fully engage the targeted muscle group before heavier compound movements.