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Dumbbell Scapular Circle

IntermediateStrengthTier T3

You kneel with one knee and hand on a bench and your other foot on the floor, holding a dumbbell with a straight arm. You move the shoulder blade in a smooth circle, then repeat on the other side.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, dumbbells

Home Options

  • dumbbells + weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man half-kneeling on a bench, left knee and hand supported, right foot on the floor, right arm hanging straight down holding a dumbbell.

    Step 1 of 3

    Kneel on the bench with your left knee and left hand supported, your right foot planted on the floor. Let your right arm hang straight down with the elbow locked, holding a dumbbell. Rest your right scapula in a neutral position before beginning the circular motion.

  2. The same man, right scapula now pulled back and down toward his spine, arm still hanging straight with the dumbbell, back staying still.

    Step 2 of 3

    Keeping your elbow straight and your back still, move your right scapula through a circular path, drawing it back and down into retraction and depression before continuing the circle.

  3. A man half-kneeling on a bench, left knee and hand supported, right foot on the floor, right arm hanging straight down holding a dumbbell.

    Step 3 of 3

    Kneel on the bench with your left knee and left hand supported, your right foot planted on the floor. Let your right arm hang straight down with the elbow locked, holding a dumbbell. Rest your right scapula in a neutral position before beginning the circular motion.

Safety Information

If you have a history of shoulder impingement, a rotator cuff injury, or scapular winging/dyskinesis, ask a physical therapist or physician before attempting this exercise, since these are related conditions. Keep the movement isolated to the scapula and stop if you feel the motion shifting into your back or shoulder joint instead -- limiting how much movement comes from the back and the shoulder. Stop and lower the dumbbell with control immediately if you feel a sharp pain, pinch, or loss of grip at any point in the circular motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.