Traps exercise · body weight
Scapula Dips
The scapula dips is a bodyweight exercise that targets the traps, with the rhomboids and deltoids assisting.
- Target muscle
- Traps
- Also works
- Rhomboids, deltoids
- Equipment
- Body weight
- Body part
- Back
How to do the scapula dips
- Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the traps. The rhomboids and deltoids work as secondary muscles. See all trap exercises or every bodyweight exercise.
