Also known as the dumbbell scaption, the Scaption is considered one of the most effective exercises to increase deltoid muscle definition. The dumbbell scaption is employed as a lateral lift alternative, too.
It is employed to help strengthen your back and protect your rotator the cuffs.
The Scaption: Working Muscles
Primary Muscle Group
The Scaption works primarily on the deltoids. The deltoids comprise three parts comprising front (anterior) delts, the side (lateral) deltoid, and the rear (posterior) delts.
Although the whole shoulder muscle is involved in this workout, the Scaption is the most effective. It concentrates on the anterior and lateral deltoids.
The caption also assists the serratus anterior located on the upper part of your rib cage. The serratus anterior aids in helping keep your shoulders in place and increase the size of your rib cage as you breathe.
Secondary Muscle Group
The Scaption is a secondary source of various muscles. The rhomboids assist in stabilizing your back while your forearms contract to lift the weight up and your core muscles support the whole movement.
The Scaption: Benefits
#1 A Posture Change
Poor posture is often because of a weakening in our shoulder and back muscles. This weakness could result in rounding the upper spine, also known for its classic “hunched over” appearance. The scaption assists in strengthening and stabilizing the majority of the muscles involved in maintaining an upright posture.
Suppose you can strengthen your core, shoulders, and back muscles. In that case, it is easier to achieve a stable upright posture that can reduce discomfort or fatigue you might suffer from a poor alignment of your spine.
#2 A Drop-In Shoulder Strength And Mobility
Our shoulder joints permit the movement of our arms across the 270-degree range. Because of their complexity, they are more susceptible to injury than others. The Scaption is an intentional workout focused on the control of the deltoid muscle.
It also stimulates the various muscles that are located around the shoulder. Therefore, the caption helps strengthen your shoulders and helps prepare them for more vigorous lifting movements, which can prevent injuries to your deltoids or the rotator cuffs.
#3 Aesthetics Improved
Many bodybuilders and lifters tend to put too much stress on their chests and arms, which results in significantly smaller shoulders. The Scaption is a great exercise for strengthening your shoulders to increase size and shape.
Although building muscle in a balanced way is essential for aesthetic reasons, It is equally important to ensure healthy training that is balanced within your body.
The Scaption: Instructions
For this workout, you’ll need two dumbbells.
- Take a standing posture with your feet shoulder-width apart.
- Grab a dumbbell with your palms facing towards the inside.
- With a strong back and a tight core, contract your deltoids to lift the dumbbells up to the shoulder height, at 30 to 45 degrees. It is recommended to form a “y” arrangement using your arms.
- Pause for 2-3 seconds at the top of the rep. Slowly return your arms to the position you started from.
- Maintain your tightness in your core, and repeat!
Try to finish 3-4 sets that consist of 10-12 repetitions of the dumbbell scaption to provide an effective effort. It is okay to mix up the rep and set intervals to become familiar with the exercises.
The Scaption: Mistakes
#1 Raising Your Arms Too High
During the Scaption, make sure not to lift your arms above the shoulder level. If you raise your arms above this point, your trapezius muscles become dominant.
Although training the traps may have advantages, The Scaption can be employed to strengthen the deltoids. Make sure your arms are at shoulder height to get the maximum results.
#2 Bouncing At The Substance Of Every Rep
Instead of lifting in a controlled, smooth way, people “bounce” their weight to complete a set. It’s not just a risk for injury, but it also deprives the gains you could have made. Bouncing is usually caused due to lifting too much weight.
Instead of straining your joints by putting too much weight on them, opt for a light dumbbell set and work on your technique!
#3 Heaving To A Lot Of Weight
The scaption exercise is not designed to cause significant mechanical injury to the deltoid muscles using a large weight. However, the exercise should be performed at a high repetition with a low weight range.
When we perform the scaption exercise, the goal is to increase the metabolic strain of repeated repetitions. This way, you will increase the muscle mass in your shoulders and not risk injury.
The Scaption: Variations
#1 Lateral Raise
The lateral raise is like the caption. Instead of lifting upwards at a 30-45-degree angle, you can contract your deltoids and extend straight towards the sides. This workout targets specifically the lateral deltoid muscles.
#2 Hammer Front Rise
The front raise of the hammer is also like the caption. Instead of lifting upwards at an angle of 30-45 degrees, contract your deltoids and move straight forward. This exercise targets specifically the anterior deltoids.
Y-ups can be performed in roughly the same movement plane as the Scaption. While your palms face downwards, raise your arms to create a “Y” form.
This exercise is easy but highly efficient!
The Scaption: Alternatives
If you’ve enjoyed the dumbbell scaption, you should check out these exercises for the deltoid to enhance your upper body training:
#1 Reverse Dumbbell Fly
This reverse dumbbell fly can be a fantastic alternative exercise for targeting your delts in the rear. Begin by bending your waist, work your core and then retract your shoulders, bringing your arms straight towards the side. Return to the beginning position in a controlled manner and repeat!
#2 Overhead Press
Start by placing the barbell on your front deltoid muscles. Push up until the barbell sits over your shoulders. After that, you can bring the barbell back to its beginning position. Repeat!
Make sure you only use your upper and shoulder muscles to raise the weight. Your lower body should be in a straight line.
#3 Alternating Slicer
The alternate slicer is a full deltoid training. While holding the kettlebell in your left hand, extend your arms forward of you, palms facing downwards. Slowly move your left arm back behind your body, maintaining both arms in a straight line.
Release your rear delt, move your right arm towards the middle, and then pass the kettlebell onto the left side of your hand. Repeat on the opposite side!