Scapula Dips

Setup

1. 01Set parallel bars or dip handles at a height where your feet clear the floor.
2. 02Jump to a straight-arm support with wrists stacked under the shoulders.
3. 03Keep the elbows locked; they stay locked for the whole set.
4. 04Point the legs down or slightly forward with the core braced.

Execution

1. 01From the support, let the shoulders shrug up toward the ears without bending the elbows.
2. 02Press the shoulder blades down and slightly forward to lift the body back up.
3. 03Pause for a second at the tallest, most depressed position.
4. 04Lower back into the shrug under control and repeat.

Checkpoints

• -Elbows stay completely locked from start to finish.
• -All movement comes from the shoulder blades, not the arms.
• -The top position feels tall, with the neck long and shoulders away from the ears.
• -The body does not swing during reps.

Common mistakes

• -Bending the elbows and turning the drill into a partial dip.
• -Rushing through reps without a pause at the top.
• -Letting the torso pike or swing.
• -Using a range so small that the shoulder blades barely move.