Back · Dip bars

Scapula Dips

Scapula dips are a bodyweight isolation exercise designed to build strength and motor control in scapular depression, primarily targeting the lower trapezius and serratus anterior. They are suitable for athletes of all levels and work effectively as a warm-up drill for heavy pressing or as prehab work at the end of a session.

Muscles: Back
Equipment: Dip bars
Type: Strength
Animation: Men and women

How to do it

Position yourself on parallel bars with your arms fully extended, supporting your body weight.
Keep your arms straight throughout.
Depress your shoulder blades by pushing down through your hands, elevating your body slightly.
Release and allow your shoulders to elevate, lowering your body slightly.
Focus on the movement coming from your shoulder blades.

Common mistakes

Bending your elbows shifts mechanical tension onto the triceps and chest rather than the scapular depressors.
Swinging your legs or arching your lower back introduces momentum and reduces isolated blade movement.
Dropping abruptly into shoulder elevation places excessive stress on the shoulder joint capsule and connective tissues.

Tips

Keep your elbows fully locked out throughout the entire set so movement occurs solely at the shoulder girdle.
Pause for one to two seconds at the top of the depression phase to maximize activation of the lower traps.
Brace your core and keep your ribcage down to maintain a neutral spine from head to hips.

Sets and reps

Perform 3–4 sets of 8–15 slow, controlled repetitions with a focus on full range of motion. Rest for 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles do scapula dips target?

They primarily target the lower trapezius, serratus anterior, and pectoralis minor, which actively depress the shoulder blades against gravity.

What should you do if you feel shoulder pain during the exercise?

Stop the exercise immediately and consult a qualified healthcare professional to evaluate your joint mechanics.

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