Back Exercise · Body Weight
Scapula Dips
This scapula-dip demonstration is seated on a bench with the hands beside the hips. The shoulder girdle moves while the arms stay extended. It is not a standing hip hinge or a full bench dip with repeated elbow bending.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Target
- Traps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Scapula Dips
- Sit on a stable bench with your hands supported beside your hips and your feet on the floor, matching the demonstration.
- Keep your arms extended and your elbows comfortably straight. Start with your torso upright.
- Press down through your supported hands and move gently through the shoulders so the torso rises slightly.
- Return under control through the same small shoulder movement. Do not add a deep elbow-bending dip.
- Use only a comfortable range. Stop if your hands slip or the position causes wrist or shoulder pain.
Quick Exercise Facts
Practice and progression
Use a few controlled repetitions through a comfortable range. Stop before losing hand support or changing to a full bench dip; no generic heavy strength target is prescribed.
Technique & Form Tips
The demonstrated action comes from the shoulder girdle while the hands remain supported and the arms stay extended. A full bench dip adds elbow bending and a larger lowering of the body.
Common Mistakes to Avoid
- Bending into a full bench dip: Keep the demonstrated small shoulder-girdle action rather than adding a deep elbow bend.
- Using an unstable support: Use a stable bench and keep both hands securely supported.
How to Breathe During This Exercise
Keep breathing steadily through the small controlled movement.
Add the Scapula Dips to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Scapula Dips mainly targets your Traps, with your Rhomboids helping support the movement, along with your 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
FAQ
- Is this the same as a bench dip?
- No. This seated demonstration keeps the arms extended and uses a small shoulder-girdle movement. A full bench dip bends the elbows and lowers the body farther.
- Should I begin standing?
- No. The demonstration is seated on a stable bench with the hands beside the hips and the feet supported on the floor.