SHOULDERS · ISOLATION
Scapular Dip
A small-range support drill focusing on controlled shoulder-blade depression.
Primary musclesLower traps, Lats
Secondary musclesTriceps, Core
EquipmentDip station
DifficultyBeginner · Scapular Depression
How to perform
- Start in a stable dip support.
- Allow the body to lower slightly by moving the shoulder blades.
- Press the shoulders down to return to support.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lower traps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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