Dumbbell Unilateral Scapula Raise Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Infraspinatus, Serratus Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Single Arm Scapula Raise
How to: Dumbbell Unilateral Scapula Raise
- Stand or sit with a dumbbell in one hand, arm hanging by the side.
- Keep your core engaged and back straight.
- Raise the dumbbell straight out to the side, leading with your elbow.
- Stop when your arm is parallel to the ground.
- Slowly return the dumbbell to the starting position.
Common Mistakes
- Arching the back during the lift.
- Using momentum instead of muscle control.
- Not fully extending the arm.
Modifications
- Use a lighter weight to begin with.
- Perform the exercise seated for added stability.
Tips
- Maintain a neutral spine throughout the movement.
- Avoid using weights that are too heavy to ensure proper form.
- Control the movement both on the way up and down.
Dumbbell Unilateral Scapula Raise Alternatives
Tags
back
shoulders
strength
dumbbell
upper body
unilateral