Traps · Body weight · Beginner
How to do Scapula Dips
Scapula dips are a bodyweight exercise targeting the traps and upper back, focusing on scapular retraction and depression. This movement helps improve shoulder stability and strength.
- Primary muscle
- Traps
- Also works
- Rhomboids and Deltoids
- Equipment
- Body weight
- Level
- Beginner
- Category
- Back
How to do Scapula Dips, step by step
- 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.
Track Scapula Dips in SPLYT
Scapula Dips is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
