Dumbbell Scaption Raise
A dumbbell raise slightly forward of the sides with the thumbs pointing up.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Shoulder raise
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand tall or sit upright on a stable bench with a light dumbbell in each hand.
- Keep a soft elbow bend and turn the thumbs forward.
Do the rep
- Raise both arms about 30 degrees forward of directly sideways, with the thumbs up.
- Stop at shoulder height and lower both dumbbells under control.
What counts as a rep
A rep counts when both dumbbells reach shoulder height slightly forward of the sides and return to the thighs with the thumbs up.
A rep counts when both dumbbells reach shoulder height slightly forward of the sides and return to the thighs with the thumbs up.
Breathing
Exhale as you lift; inhale as you lower.
Cues
- Lift slightly forward of the sides.
- Keep the thumbs up.
- Keep the torso still.
Common mistakes
Shrugging to lift higher
What you seeThe shoulders rise toward the ears as the arms reach the top.
FixUse less load and stop at shoulder height.
A controlled shoulder-height raise limits unnecessary neck movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the shoulder pinches or you need to shrug to lift the weights.
- End the set when you cannot meet the stated rep standard under control.
General educational content, not individual coaching or medical advice.
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