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All exercises

Scapula dips

Beginner

Scapula dips is a compound bodyweight exercise for the traps, also working the upper back and front delts.

What it works

Primary muscle

Traps

Also works

Upper backFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart and your arms extended in front of you.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
  4. 4Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
  5. 5Repeat for the desired number of repetitions.
Logged today · 2 min restScapula dips

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