Dumbbell Scaption
Raising light dumbbells with thumbs up in the scapular plane, about 30 degrees in front of the body. A shoulder-friendly raise that strengthens the rotator cuff and the muscles that steady the shoulder blade.
Primary muscles
- Side Delts
- Rotator Cuff
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with light dumbbells hanging at your sides, thumbs pointing forward.
Angle the arms about 30 degrees forward of your sides, halfway between a front and a lateral raise.
Raise the dumbbells with straight arms and thumbs up.
Stop when the arms are about level with the floor.
Lower slowly to your sides.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Thumbs up the whole way
Arms in a wide V
Shoulders down, away from the ears
Common mistakes
Raising straight out to the sides instead of slightly forward
Shrugging the shoulders
Going too heavy
Safety notes
Use light weights and stay in a pain-free range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.