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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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