Shoulders / Beginner / Isolation (single joint)

Dumbbell Scaption

A dumbbell isolation exercise for the front delts, with the upper traps assisting.

At a glance

Primary

Front delts

Secondary

Upper traps

Equipment

Dumbbells

Movement pattern

Overhead push

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
3. Continue until your arms are parallel to the ground, and then return to the starting position.

Common mistakes

• ✗ Shrugging as the arms rise.

  Why it hurts: The upper traps take over and the rotator cuff and lower traps, which protect swimmers' shoulders, do less.

  ✓ Instead: Use light weights, thumbs up, and raise in a Y at about 30° in front of the body with the shoulders down.

Open in the appGet started