Scapula Dips
A bodyweight shoulder-blade dip on straight arms that trains scapular control and shoulder depression in a supported position.
Secondary muscles
How to do it
- 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.
Form cues
- Keep elbows locked
- Shoulders away from ears
- Move only at shoulders
- Stay tall through chest
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.
