Fitwill stands in solidarity with Ukraine

Scapula Dips

Scapula Dips

Scapula Dips are an effective exercise that targets the muscles in the upper back, particularly the rhomboids and trapezius. These muscles play a crucial role in maintaining good posture and shoulder stability. Scapula Dips help to improve scapular retraction, which is essential for proper shoulder mechanics and overall upper body strength. To perform Scapula Dips, you will need a set of parallel bars or two stable, elevated surfaces placed shoulder-width apart. The exercise primarily involves retracting and protracting the shoulder blades while keeping the arms straight. While not as well-known as other exercises, Scapula Dips are highly beneficial for individuals who spend long hours sitting at a desk or engaging in activities that require prolonged forward shoulder posture. Including Scapula Dips in your workout routine can lead to several advantages. Firstly, they help to strengthen and activate the often neglected muscles in the upper back, which can help alleviate postural imbalances and reduce the risk of shoulder injuries. Additionally, Scapula Dips are an effective way to improve scapular stability and mobility, which are essential for various upper body movements, such as pull-ups, rows, and overhead presses. Remember to start Scapula Dips with a proper warm-up to prepare your upper body muscles. Performing them with correct form and technique is crucial to maximize their benefits and minimize the risk of injury. If you experience any pain or discomfort during this exercise, it is important to seek guidance from a fitness professional to adjust your technique or modify the exercise if needed.


  • Stand facing a wall with your arms extended and hands placed flat against the wall, shoulder-width apart.
  • Lean forward slightly and keep your body straight as you bend your elbows and lower your chest towards the wall.
  • As you bend your elbows, squeeze your shoulder blades together to engage the muscles in your upper back.
  • Continue lowering your chest until your arms are fully bent at a 90-degree angle.
  • Pause for a moment, then push through your hands and straighten your arms to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Do scapula dips at the appropriate level of difficulty for your current fitness level to avoid injury.
  • Engage your core muscles and maintain proper alignment throughout the entire exercise.
  • Keep your shoulders down and back, away from your ears, to ensure proper scapula movement.
  • Breathe deeply and exhale as you lower your body down, and inhale as you push back up.
  • Don't rush the movement - focus on performing scapula dips with control and precision.
  • Pay attention to your form and avoid shrugging your shoulders or leading with your elbows.
  • Gradually increase the number of repetitions and sets as your strength and endurance improve.
  • Pair scapula dips with other exercises that target the muscles of your upper body and back for a well-rounded workout.
  • Stay hydrated and fuel your body with a balanced diet to support your fitness goals.
  • Listen to your body and take rest days as needed to allow for proper recovery and prevent overtraining.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot