10 Best Scapula Dips Alternatives for Home & Gym

Scapula Dips are done standing. Ranked closest by our scoring: the Lever Gripless Shrug, the Snatch Shrug and the Upright Row - With Bands.

Scapula DipsWatch the Scapula Dips

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Scapula Dips

The steps for Scapula Dips themselves, so you can judge how close each substitute below really is.

Traps, with rhomboids, deltoids · Bodyweight · Intermediate · Isolation

  1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
  4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Scapula Dips Alternatives

10 substitutes, ranked by how closely each one matches Scapula Dips on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Lever Gripless ShrugPlay demonstration

    1. Lever Gripless Shrug

    83% match

    Traps · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the traps.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the leverage machine.
    2. Grasp the handles with your palms facing inwards and your arms fully extended.
    3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
    4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Scapula Dips
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as Scapula Dips
    • Balance: easier to stay steady on than Scapula Dips
  2. Snatch Shrug

    2. Snatch Shrug

    81% match

    Traps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the traps.

    • Barbell
    How to perform it
    1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Scapula Dips
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Scapula Dips
  3. Upright Row - With Bands

    3. Upright Row - With Bands

    80% match

    Traps · Intermediate · Compound

    A good swap when you have a band to work with, and it still works the traps.

    • Band
    How to perform it
    1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as Scapula Dips
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as Scapula Dips
  4. Upright Cable Row

    4. Upright Cable Row

    79% match

    Traps · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the traps.

    • Cable
    How to perform it
    1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as Scapula Dips
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as Scapula Dips
    • Balance: easier to stay steady on than Scapula Dips
  5. Smith Back ShrugPlay demonstration

    5. Smith Back Shrug

    73% match

    Traps · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the traps.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and allow the barbell to hang in front of your thighs.
    4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Scapula Dips
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as Scapula Dips
    • Balance: easier to stay steady on than Scapula Dips
  7. Leverage Shrug

    7. Leverage Shrug

    67% match

    Traps · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the traps.

    • Machine
    How to perform it
    1. Load the pins to an appropriate weight. Position yourself directly between the handles.
    2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
    3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
    4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
    5. Pause at the top of the motion, and then return the weight to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Scapula Dips
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as Scapula Dips
    • Balance: easier to stay steady on than Scapula Dips

Scapula Dips FAQ

What muscles does Scapula Dips work?

Scapula Dips primarily target the trapezius, especially the lower and middle fibers, and scapular stabilizers like the rhomboids and serratus anterior. Cue the movement by depressing and retracting the shoulder blades while keeping the elbows straight to maximize lower-trap engagement.

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