Lower trap dips



  1. Maintain a tall posture throughout the exercise and good stability through the belly.
  2. Begin with a thorough dynamic warm up before starting this exercise; this engages the nervous system.


How to Do:

  1. This exercise involves bringing the shoulder blades down and back against the upper body weight.
  2. The starting position is exactly the same as a “bench” dip (see starting position for “bench dip” in exercise library or observe video link for this exercise).
  3. Instead of bending the elbow, they remain fixed throughout the exercise.
  4. The movement only occurs at the shoulder blade joint.
  5. The action is allowing your bodyweight to “load” the shoulder blade into elevation the shoulder blades up and apart, and then contracting the muscles to allow the shoulder blades to go down and together.
  6. Perform desired number of reps.



  • Ensure that you stay close to the bench. If you notice rounding of the back, excessive internal rotation of the shoulders, or a forward head carriage, these may be signs that the exercise is too advanced and should be avoided.


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