Description
Scapular movement with outstretched arms on parallel bars to target the serratus anterior, with secondary solicitation of the lower pectorals.
01 · Setup
Set up the movement
- Place yourself in a high dip position with your arms straight.
- Lean your torso slightly forward and keep your back a little rounded.
- Locks the elbows without hyperextension and fixes the neck.
02 · Execution
Perform the rep
- Let the body descend slightly, releasing only the shoulder blades, without bending the elbows.
- Then push the ground or the bars to raise the shoulder blades in controlled protraction-depression.
- Repeat with a short but clean range of motion, without transforming the movement into classic dips.
Technique cue
The arms remain straight, the movement comes only from the shoulder blades.
Common mistakes- bend your elbows
- go too low like a classic dip
- shrug your shoulders towards your ears
- lose core strength
Safety notes
Risks of poor execution
- A transformation into classic dips unnecessarily increases shoulder stress.
- A complete relaxation of the shoulders at the bottom can irritate the front of the shoulder.