Scapular Dip
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Get up onto parallel bars with the arms locked straight and the shoulders pushed down.
- Keeping the elbows locked, let the body sink so the shoulders rise toward the ears.
- Push the bars down hard to drive the shoulders back down and lift the body an inch or two.
- Pause at the top, then let the shoulders rise again under control.
FORM TIPS
- The elbows stay locked the whole time. If they bend, it has become a dip.
- It strengthens the bottom of the support hold, the position every dip and muscle up relies on.
TARGET MUSCLES
Primary
- Traps
Secondary
- Lats
- Chest
- Triceps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.