Dumbbell Unilateral Scapula Raise
Description
The dumbbell unilateral scapula raise is a single-arm version of the scapular raise. Holding a single dumbbell, you raise and lower the shoulder blade through small focused movements without bending the elbow. The drill targets the lower traps and serratus anterior, building shoulder blade control essential for shoulder health.
Equipment Required
Dumbbell Unilateral Scapula Raise Instructions
- Stand tall with a single dumbbell in your right hand at your side, palm facing your body.
- Allow your right arm to hang fully extended.
- Brace your core and stand tall.
- Without bending your elbow, raise your shoulder blade upward toward your ear.
- Allow the dumbbell to rise slightly with the scapular movement.
- Pause briefly at the top.
- Lower your shoulder back down by depressing the scapula.
- Complete reps on one side, then switch arms.
Dumbbell Unilateral Scapula Raise Form & Visual
Dumbbell Unilateral Scapula Raise Benefits
- Trains scapular control unilaterally
- Builds lower trap and serratus strength
- Improves shoulder blade mechanics
- Useful for shoulder health and rehab
- Strong posture work
- No elbow bending isolates the shrug
Dumbbell Unilateral Scapula Raise Muscles Worked
- Trapezius (lower)
- Serratus anterior
- Levator scapulae
Dumbbell Unilateral Scapula Raise Variations & Alternatives
- Scapular Shrug
- Y Raise
- Face Pull
- Dumbbell Shrug
