Back · Dumbbell
Dumbbell Unilateral Scapula Raise
How to do the dumbbell unilateral scapula raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Hold a dumbbell in one hand with your arm hanging straight down, either standing or leaning on a bench. Without bending the elbow, raise the shoulder blade by lifting the dumbbell a few inches through scapular retraction and depression, then lower with control.
- 1Feel the muscles between and below the shoulder blade do the work
- 2Keep your arm straight; move only from the scapula
- 3Control the dumbbell back down slowly
Common mistakes
- Don't bend the elbow to turn it into a row
- Avoid shrugging up toward your ear
- Don't use momentum; keep the range small and deliberate
Muscles worked
The dumbbell unilateral scapula raise mainly works the lower traps and mid traps, with the forearms, lats, upper traps, and rear delts assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- Rear DeltsSupport
Kovo programs the dumbbell unilateral scapula raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.