Strength Training · Calisthenics
Scapular Dip
The scapular dip is a small, straight-arm movement on dip bars that trains shoulder-blade control and strength for supporting your bodyweight.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Grip the dip bars with your palms facing inward.
- Lift your feet into a straight-arm support position above the bars.
- Lower your body a few centimeters by letting your shoulders rise toward your ears.
- Press down through the bars to raise your body until your shoulders are away from your ears.
Form cues
- Keep your ribs over your pelvis.
- Let your legs hang quietly.
- Keep pressure even through both hands.
Common mistakes
- Turning it into a regular dipKeep your elbows straight throughout so the movement comes from your shoulder blades.
- Dropping into the bottomLower slowly rather than letting your bodyweight pull you into a sudden shrug.
- Chasing extra depthReverse direction before you feel pinching or lose control of your shoulder position.
Safety
Fatigue or an uncontrolled descent can strain your shoulders while they support your full bodyweight. Losing your grip or support can also cause a fall between the bars.
- Check that the bars are secure before mounting.
- Use a stable step for mounting and dismounting if you cannot reach the floor comfortably.
- End the set before your grip or ability to support yourself gives out.
If full bodyweight is too demanding, keep your feet lightly supported; get advice from a physiotherapist before attempting it if you have shoulder pain or a history of instability.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dip Bars
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min
Start at the lower end of the range while you learn to control the shoulder-blade movement.