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Shoulders · Beginner

Scaption Raise

Dumbbell raise in the scapular plane for shoulder-friendly deltoid work.

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Scaption Raise demonstration

Exercise overview

Training details

ShouldersUpper BackRotator Cuff

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding light dumbbells with thumbs pointing slightly up.
  2. 02Raise the arms diagonally forward, halfway between a front raise and lateral raise.
  3. 03Stop around shoulder height while the ribs stay down.
  4. 04Keep the shoulders away from the ears and elbows softly straight.
  5. 05Lower slowly along the same diagonal path.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationEmpty Can Shoulder Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Scaption RaiseComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front Raise

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