Step by step instructions, muscle activation and variants for the Scapular Dips.
An isolation exercise performed on parallel bars that trains scapular depression and retraction without bending the elbows. Scapula dips strengthen the lower trapezius and serratus anterior and serve as an important foundation for dip and pushing movements.
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The Scapular Dips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.