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Scapula Dips Alternative

12 substitute exercises that target the same muscles

1
Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded) demonstration

Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded)
2
Lying Prone Y Raise demonstration

Lying Prone Y Raise
3
Bodyweight Lying Prone Ys demonstration

Bodyweight Lying Prone Ys
4
Cable Crossover Lateral Pulldown demonstration

Cable Crossover Lateral Pulldown
5
Lying Around the World demonstration

Lying Around the World
6
Lying Prone T demonstration

Lying Prone T
7
Seated Ballerina demonstration

Seated Ballerina
8
Palm Press Back demonstration

Palm Press Back
9
Shoulders Rotation demonstration

Shoulders Rotation
10
Dumbbell Bent-Over Scapula Row demonstration

Dumbbell Bent-Over Scapula Row
11
Cable Wide-Grip Rear Pulldown Behind Neck demonstration

Cable Wide-Grip Rear Pulldown Behind Neck
12
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Scapula Dips trains

Primary Trapezius Lower Fibers Trapezius Middle Fibers Trapezius Upper Fibers

Secondary Levator Scapulae Rhomboids Serratus Anterior

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