Dumbbell Single-Arm Scapula Raise
Strengthen your upper back! The Dumbbell Single-Arm Scapula Raise isolates and improves shoulder blade movement for better posture.
The Dumbbell Single-Arm Scapula Raise mainly works the traps, with help from the shoulders. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Single-Arm Scapula Raise Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Front Shoulder (anterior deltoid); Rear Shoulder (Delts) (posterior deltoid)
Dumbbell Single-Arm Scapula Raise Variations and Alternatives
How to do the Dumbbell Single-Arm Scapula Raise
Start by placing a bench at an angle so you can lean on it with one hand and keep your back straight.
Stand with your feet shoulder-width apart and hold a dumbbell in the opposite hand to the one resting on the bench.
Lean forward and place your free hand on the bench for support, allowing the arm holding the dumbbell to extend fully towards the floor.
Keep a slight bend in your knees and maintain a flat back, ensuring that your spine is neutral and your core is engaged.
Initiate the movement by elevating your shoulder blade (scapula) without bending your arm. The movement should come from the shoulder girdle, and you should feel a contraction in the upper back muscles.
Raise the dumbbell up by retracting your scapula, lifting the weight with a controlled motion, and focusing on the squeeze at the top of the movement.
Hold the contraction briefly, then slowly lower the dumbbell back to the starting position, allowing the shoulder to depress fully.
Perform the desired number of reps, focusing on precise and controlled movement throughout each rep.
Repeat the exercise on the opposite side after completing all reps on one side.
Ensure proper form throughout to avoid injury and maximize the benefit of the exercise on the target muscles. Remember to select a weight that allows for correct form and be mindful of the tension in your shoulders and upper back throughout the exercise.
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Dumbbell Single-Arm Scapula Raise FAQs
What muscles does the Dumbbell Single-Arm Scapula Raise work?
The Dumbbell Single-Arm Scapula Raise mainly works the traps, with help from the shoulders. The main muscles are the trapezius.
What equipment do you need for the Dumbbell Single-Arm Scapula Raise?
Dumbbells or exercise bench.
What workout day should the Dumbbell Single-Arm Scapula Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Scapula Raise variations and alternatives?
Similar exercises include the Dumbbell Single-Arm Reverse Fly, Dumbbell Bent-Over Scapula Row, Dumbbell Decline Shrug and Dumbbell Incline Single-Arm Y-Raise.
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