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Dumbbell Scaption Raise
Dumbbell scaption raise that targets anterior and lateral deltoids plus scapular stabilizers to build shoulder strength and stability; performed in scapular plane to minimize impingement risk.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Traps
5/10Lower Traps
Forearms
4/10Flexors
Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Hold dumbbells at sides with thumbs facing forward and shoulders relaxed.
- Keep slight elbow bend and lead with thumbs to raise dumbbells diagonally upward in scapular plane.
- Continue until arms reach shoulder height forming a Y shape.
- Pause briefly at top while squeezing shoulder blades.
- Slowly lower dumbbells back to starting position with control.
- Repeat for reps maintaining posture.
Coaching Tips
Form Cues
- Lead with thumbs
- Keep elbows slightly bent
- Shoulders down and back
- Core braced throughout
- Smooth controlled motion
Breathing
Inhale as you lower the dumbbells; exhale as you raise them while bracing your core.
Tempo
3-1-2
Range of Motion
Raise arms from sides to shoulder height in 30-45 degree scapular plane; avoid going above shoulders.
Safety
Safety Notes
- Use light weights to avoid strain
- Stop if shoulder pain occurs
- Maintain neutral spine
- Consult professional if injured
Spotting
Not typically required; self-spot with lighter weights or use mirrors for form check.
Common Mistakes
- Raising arms too high
- Shrugging shoulders
- Using momentum
- Locking elbows
- Arching lower back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute shoulder pain
Flexibility Needed
- Adequate shoulder flexion
- Scapular upward rotation mobility
Build Up First
- Basic shoulder stability
- Proper posture awareness
Also known as
Scaption Raise, Dumbbell Scaption
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