Exercise guide
Scapula Dips
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
Scapula dips are a foundational isolation exercise that targets the lower trapezius and serratus anterior to improve scapular stability and shoulder health. This movement focuses on vertical shoulder blade control, which is essential for better posture and stronger compound pressing movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your hands placed shoulder-width apart, fingers facing forward.
- Extend your legs in front of you with your heels on the floor and knees slightly bent.
- Shift your weight forward off the bench, supporting your body weight entirely with your arms locked straight.
How to do it
- Inhale and slowly lower your torso by allowing your shoulders to shrug up toward your ears, keeping your arms perfectly straight.
- Exhale and push through your palms to depress your shoulder blades, driving your torso upward as high as possible.
- Hold the peak contraction at the top for one second, focusing on the squeeze in your mid-back.
- Perform the movement with a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up).
Form checklist
- Keep your elbows fully locked throughout the entire set; do not bend them to use your triceps.
- Maintain a 'proud chest' and avoid rounding your upper back or shoulders forward.
- Keep your head in a neutral position, looking straight ahead rather than at your feet.
- Ensure the movement is strictly vertical, driven only by the sliding of your shoulder blades.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to tuck your shoulder blades into your back pockets at the top of the rep.
- Depress your shoulders as far away from your ears as possible to maximize lower trap recruitment.
Make it harder
- Elevate your feet on a second bench or a box to increase the percentage of body weight being lifted.
- Perform the movement on parallel bars or dip handles to increase the available range of motion.
Frequently asked
- What muscles does the scapula dips work?
- The scapula dips primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the scapula dips?
- The scapula dips requires no equipment — just your body weight.
- Is the scapula dips good for beginners?
- Yes. The scapula dips is a beginner-friendly movement and a strong foundation to build on.