Back · Bodyweight
Scapula Dip
How to do the scapula dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Support yourself on parallel dip bars with arms locked straight and shoulders down. Without bending your elbows, let your shoulders rise up toward your ears, then push your chest away from the bars by depressing the shoulder blades to lift your body back up.
- 1Your shoulder blades sliding down and together as you press up
- 2The bottom traps and lats doing the work with the elbows locked
- 3A small but controlled range driven only by the shoulders
Common mistakes
- Bending your elbows; the arms stay straight throughout
- Letting your shoulders stay shrugged at the top
- Rushing; move slowly to feel the scapula control
Muscles worked
The scapula dip mainly works the lower traps and lats, with the mid traps, forearms, lower chest, and rear delts assisting.
- Lower TrapsPrimary
- LatsPrimary
- Mid TrapsSupport
- ForearmsSupport
- Lower ChestSupport
- Rear DeltsSupport
- TricepsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the scapula dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.