Dumbbell Scaption

A beginner strength exercise for the shoulders, done with a dumbbell.

Main muscles: Shoulders
Also works: Upper back
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Push

How to do the Dumbbell Scaption

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.
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.
Continue until your arms are parallel to the ground, and then return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Scaption

Questions

What muscles does the Dumbbell Scaption work?

Mainly the shoulders, with the upper back helping.

Is the Dumbbell Scaption good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Scaption?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or External Rotation.

How many sets and reps of the Dumbbell Scaption should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).