Injury prevention · Level 1
Scaption raise
Raise your arms diagonally (30° from the front) with thumbs up to shoulder height.
- Suggested dose
- 2 × 12 rep · 30s rest
- Equipment
- Dumbbells · or · No equipment · or · Resistance band
- Works
- Deltoids, Rotator cuff, Upper back
- Pattern
- Rotator cuff, Scapular stability
How to do it
- Stand, light dumbbells, thumbs up.
- Raise your arms in a “V” to shoulder height.
- Lower in 3 s.
Key points
- Don’t go above the shoulder
- Shoulders away from the ears
Common mistakes
- Shrugging your shoulders
- Swinging
Why it helps your tennis
Supraspinatus and serratus work together to keep the shoulder centered.
Source: Complete Conditioning for Tennis, ch. 12
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.