Dumbbell Scaption tutorial
The dumbbell scaption is an isolation move where you raise the dumbbells in the scapular plane to work the front and middle deltoids. This angle is often kinder to the shoulder joint than a straight front or side raise.
How to perform
- Stand tall holding light dumbbells with palms facing your body.
- Brace your abs and keep your shoulders back and down.
- Raise your arms about 30 degrees in front of the side line (forming a V) with thumbs up.
- Lift to shoulder height or slightly above.
- Pause briefly at the top.
- Lower the dumbbells slowly and under control.
Breathing: Exhale as you raise the dumbbells and inhale as you lower.
Key tips
- Choose a light weight and focus on control.
- Keep a slight bend in your elbows.
- Keep your shoulders away from your ears.
Common mistakes
- Swinging the body to lift the weights.
- Lifting too high and shrugging the shoulders.
- Dropping the dumbbells quickly.
Safety: If you feel pain or pinching in the shoulder while raising, reduce the range or stop.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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