10 Best Scapula Dips Alternatives for Home & Gym

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Lever Gripless Shrug

   83% match

   • Traps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   2. Snatch Shrug

   81% match

   • Traps
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. 

   3. Upright Row - With Bands

   80% match

   • Traps
   • Band
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. 

   4. Upright Cable Row

   79% match

   • Traps
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   5. Smith Back Shrug

   73% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
6. 

   6. Barbell Shrug Behind The Back

   71% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
   2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
   3. Slowly return to the starting position as you breathe in.
   4. Repeat for the recommended amount of repetitions.

   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
7. 

   7. Leverage Shrug

   67% match

   • Traps
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. Play demonstration

   8. Smith Shrug

   67% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   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 your shoulders relaxed.
   4. Lift your shoulders up towards your ears, squeezing your traps at the top.
   5. Hold for a moment, then slowly 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
9. 

   9. Standing Dumbbell Upright Row

   67% match

   • Traps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells 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 dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, 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 dumbbells 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: free weights, not bodyweight only
   • Body position: standing, the same as Scapula Dips
10. 

    10. Clean Shrug

    66% match

    • Traps
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. 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 clean, avoid overloading to the point that the execution slows down.

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