Dumbbell Single-Arm Scapula Raise

1. Start by placing a bench at an angle so you can lean on it with one hand and keep your back straight.

2. Stand with your feet shoulder-width apart and hold a dumbbell in the opposite hand to the one resting on the bench.

3. Lean forward and place your free hand on the bench for support, allowing the arm holding the dumbbell to extend fully towards the floor.

4. Keep a slight bend in your knees and maintain a flat back, ensuring that your spine is neutral and your core is engaged.

5. Initiate the movement by elevating your shoulder blade (scapula) without bending your arm. The movement should come from the shoulder girdle, and you should feel a contraction in the upper back muscles.

6. Raise the dumbbell up by retracting your scapula, lifting the weight with a controlled motion, and focusing on the squeeze at the top of the movement.

7. Hold the contraction briefly, then slowly lower the dumbbell back to the starting position, allowing the shoulder to depress fully.

8. Perform the desired number of reps, focusing on precise and controlled movement throughout each rep.

9. Repeat the exercise on the opposite side after completing all reps on one side.

10. Ensure proper form throughout to avoid injury and maximize the benefit of the exercise on the target muscles. Remember to select a weight that allows for correct form and be mindful of the tension in your shoulders and upper back throughout the exercise.

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