Step by step instructions, muscle activation and variants for the One-Arm Dumbbell Scapular Raise.
The dumbbell unilateral scapula raise is a single-arm exercise that isolates the upper trapezius through pure scapular elevation, helping to build upper back thickness and correct muscle imbalances between sides. The controlled depression at the bottom position provides a full range of motion stretch.
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The One-Arm Dumbbell Scapular Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.