Dumbbell Scapular Circle

ScapulaScapular StrengtheningThoracic SpineThoracic Strengthening
Written By David Song

DUMBBELL SCAPULAR CIRCLE

The dumbbell scapular circle exercise is for strengthening scapular retraction in multiple different angles. Set yourself up on an exercise bench or couch so that your opposite knee and hand are supported. Keep the same side’s foot firmly planted into the ground, and hold onto a weight with a straight elbow. Begin the exercise by moving the scapula in a circular motion while limiting how much movement is coming from the back and the shoulder. This can be completed in a clockwise and counter clockwise motion.

Muscles involved:

  • middle trapezius

  • rhomboids

    • rhomboid major

    • rhomboid minor

Related conditions:

  • scapular winging / scapular dyskinesis

  • upper cross syndrome

  • shoulder impingement

  • glenohumeral labral tear

  • rotator cuff tendinitis

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