How to do the Scapula Dips
Scapula Dips is an 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.
Scapula Dips demonstration · © GymiaFit
Scapula Dips at a glance
- Primary muscles
- Traps
- Secondary muscles
- Rhomboids, Deltoids
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Scapula Dips step by step
- 1Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- 4Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- 5Repeat for the desired number of repetitions.
Scapula Dips — questions
What muscles does the Scapula Dips work?
The Scapula Dips primarily targets the Traps. It also recruits the Rhomboids, Deltoids as secondary movers.
What equipment do I need for the Scapula Dips?
None — the Scapula Dips uses your bodyweight only, so it works at home with nothing but floor space.
Is the Scapula Dips suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Scapula Dips?
Kettlebell Sumo High Pull, Back Lever, Bench Dip (knees Bent) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Scapula Dips demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.