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
Grip a set of parallel dip bars and press up into a support hold with your arms fully locked out and your body suspended above the bars.
Keep your elbows locked straight for the entire set — all movement should come from your shoulder blades, not your arms.
Relax your shoulders and allow your shoulder blades to elevate (shrug up toward your ears), letting your torso sink slightly between the bars.
Without bending your elbows, depress your shoulder blades by pulling them down and together, pressing your torso back up to the starting height.
Pause briefly at the top with your shoulder blades fully depressed, then repeat.
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