Dumbbell Scaption

Shoulders

Dumbbell Scaption

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePush

A raise lifting the arms forward and slightly out in the scapular plane to train the shoulder and upper back stabilizers.

Strength

Primary musclesShoulders

Secondary musclesTraps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall with a dumbbell in each hand at your sides.
2Turn your thumbs slightly forward so your palms face partly in.
3Keep your shoulders down and your knees soft.

How to perform

1Raise both arms diagonally forward at about 30 degrees from the front, between a front and a side raise.
2Lift until your hands reach about shoulder height with thumbs up.
3Pause, then lower slowly to the start.
4Keep your shoulders away from your ears.