Dumbbell Scaption

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

Dumbbell Scaption Instructions

  • Stand in a strong, athletic posture: chest up, knees slightly flexed, core braced, glutes engaged, and shoulders pinned back.
  • With your arms slightly in front, hold a dumbbell in each hand with the ends facing out.
    • Neutral hand position.
  • 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.
  • Along the same path as the ascent, slowly lower the weight back the starting point. Do not just drop the weight back down haphazardly. 


  • 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.
  • Do not initiate the exercise with excessive arm movement or momentum. 
  • The arms are a lever for your delts.
  • Do not actively shrug your traps. 
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