Animated GIF · Available via API
gif_boxScapula Dips
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
push
Scapula Dips is a advanced multi-joint compound pushing exercise targeting the Traps in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Rhomboids and Deltoids.
list_alt Step-by-Step Instructions
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.
grid_view More Back Exercises
Use this data in your app
Access Scapula Dips and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Back exercises