Dumbbell Scaption

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Traps
Equipment Dumbbell
Emphasis Isolation
Type Push

Dumbbell Scaption Instructions

  1. Stand in a strong, athletic posture: chest up, knees slightly flexed, core braced, glutes engaged, and shoulders pinned back.
  2. With your arms slightly in front, hold a dumbbell in each hand with the ends facing out.
  3. With a slight bend in the arms, raise them in a semicircular motion until they are parallel to the ground. The dumbbells should be vertically positioned when they reach the top of the movement.
  4. Along the same path as the ascent, slowly lower the weight back the starting point. Do not just drop the weight back down haphazardly. 


  1. Use a much lighter weight for this exercise. It is an isolation movement and must be performed through a full range-of-motion to be maximized.
  2. Do not initiate the exercise with excessive arm movement or momentum. 
  3. The arms are a lever for your delts.
  4. Do not actively shrug your traps. 
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