Form cues
- Keep elbows locked
- Shoulders away from ears
- Move only at shoulders
- Stay tall through chest
Exercise
Scapula Dips
Back, body weight
A bodyweight shoulder-blade dip on straight arms that trains scapular control and shoulder depression in a supported position.
Target: traps. Also works: rhomboids, deltoids.
Steps
- Start in a straight-arm support on parallel bars or dip bars with your elbows locked and shoulders stacked over your hands.
- Lift your chest and brace your trunk while keeping your legs still under you.
- Lower your body a few inches by letting your shoulders rise toward your ears without bending your elbows.
- Press down through your hands to pull your shoulders away from your ears and raise your body back up.
- Repeat with slow, controlled shoulder movement while keeping your arms straight the whole time.
Common mistakes
- Bending the elbows like a regular dip
- Swinging the legs or torso to create momentum
- Shrugging up and never pressing back down
- Dropping too far and losing shoulder control
Breathing
Inhale as you lower into the shoulder shrug, and exhale as you press down to lift your body back up.
In the app, search for Scapula Dips and add it to a workout.