Dumbbells · Isolation
Dumbbell scaption
Dumbbell scaption mainly works your front shoulders and side shoulders. It also helps your upper back.
Step by step
- Stand tall, light dumbbells at your sides, thumbs up.
- Raise straight arms forward and out, about 30 degrees.
- Stop at shoulder height, then lower slowly.
What you should feel
A light burn in your shoulders and around the shoulder blades; you should not feel pinching at the top of the shoulder.
Common mistake
Going too heavy and shrugging; use light weights and keep shoulders down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Landmine pressFront shoulders, Chest
Overhead pressFront shoulders, Side shoulders
Machine shoulder pressFront shoulders, Side shoulders
Plate-loaded shoulder pressFront shoulders, Side shoulders
Smith machine shoulder pressFront shoulders, Side shoulders
Seated cable shoulder pressFront shoulders, Side shouldersQuestions
What muscles does the dumbbell scaption work?
Dumbbell scaption mainly works your front shoulders and side shoulders. It also helps your upper back.
Can I do the dumbbell scaption at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell scaption?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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