Scapula Dips
Also known as: scapula dip
The point of Scapula Dips is muscle you built on purpose; pure bodyweight leverage is how it gets there.
How to do Scapula Dips
- Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Scapula Dips Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Scapula Dips Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Scapula Dips
Swap Scapula Dips For
Scapula Dips — Frequently Asked Questions
How do you do the Scapula Dips?
Start by standing with your feet shoulder-width apart and your arms extended in front of you. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Scapula Dips work?
The Scapula Dips primarily targets the traps. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Scapula Dips should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Scapula Dips good for beginners?
Yes. The Scapula Dips is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Scapula Dips?
Try the Band Shrug, Barbell Shrug or the Cable Shrug. Each trains the traps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Scapula Dips the same as the scapula dip?
Yes. The Scapula Dips is also commonly called the scapula dip. Different gyms and training programs label it differently, but "scapula dip" refer to this same movement.
