Dumbbell Unilateral Scapula Raise
Expert Advice
Focus on isolating the scapula movement without shrugging your shoulders to effectively target the traps.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in one hand at your side.
- Keeping your arm straight, raise the dumbbell laterally by retracting your scapula without bending the elbow or shrugging your shoulder.
- Slowly lower the dumbbell back to the starting position.
- Perform the desired number of repetitions before switching to the other arm.
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Muscles Worked
Dumbbell Unilateral Scapula Raise primarily targets the Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps70%
Secondary
Shoulders15%
Abs15%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Unilateral Scapula Raise work?
Dumbbell Unilateral Scapula Raise primarily targets the Traps. Secondary muscles involved include Shoulders, Abs. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Unilateral Scapula Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Unilateral Scapula Raise suitable for beginners?
Dumbbell Unilateral Scapula Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
