Exercise 3012 · REF 7xeukSt
Scapula Dips
- Category
- Back
- Equipment
- Body Weight
- Target
- Traps
Scapula dips strip the shoulder press down to just the shoulder blades — elbows stay locked and all the movement comes from depressing and retracting the scapula. It's a small range of motion that does a disproportionate amount for shoulder stability, which is why it shows up as a warm-up or prehab drill more often than a main lift. Most people rush it; slowing the depression down is where the actual benefit is.
How to Do the Scapula Dips
- Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Scapula Dips primarily targets the Traps, with Rhomboids as the primary synergist muscle group, along with the Deltoids.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Traps Exercises
Band Shrug
Barbell Shrug
Cable Shrug
Dumbbell Decline Shrug
Dumbbell Decline Shrug V. 2
Dumbbell Incline Shrug
Equipment Alternatives
Don't have body weight? These target the same traps with different equipment.
FAQ
- What muscles does the Scapula Dips work?
- The Scapula Dips primarily targets the traps, with the rhomboids and deltoids assisting.
- What equipment do I need for the Scapula Dips?
- The Scapula Dips is done with no equipment — just body weight.
- What's a good alternative to the Scapula Dips?
- If you don't have access to the space or setup it needs, the Band Shrug targets the same traps using band instead.