TETSUScapula Dips
The Scapula Dips are bodyweight exercises for the back that primarily target the traps, with the rhomboids and deltoids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
trapsback
rhomboidsdeltoids
body weight
How to 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.
- 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.
Common questions
What muscles do the Scapula Dips work?
The Scapula Dips primarily target the traps. The rhomboids and deltoids work as supporting muscles.
What equipment do I need for the Scapula Dips?
None. The Scapula Dips use your body weight only, so you can do it anywhere.
How many sets and reps of the Scapula Dips should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Scapula Dips works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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