Description
Straight-arm scapular movement on parallel bars to target the serratus anterior, with secondary lower-chest involvement.
01 · Setup
Set up the movement
- Start at the top of a dip with your arms straight.
- Lean your torso slightly forward and keep your back slightly rounded.
- Keep your elbows straight without hyperextending and stabilize your neck.
02 · Execution
Perform the rep
- Let your body lower slightly by relaxing only your shoulder blades, without bending your elbows.
- Then push through the floor or bars to rise through controlled scapular protraction and depression.
- Repeat through a short but controlled range without turning it into regular dips.
Technique cue
Keep your arms straight; the movement comes only from your shoulder blades.
Common mistakes- bending the elbows
- lowering too far as in a regular dip
- shrugging toward the ears
- losing trunk bracing
Safety notes
Risks of poor execution
- Turning the movement into regular dips unnecessarily increases shoulder strain.
- Fully relaxing the shoulders at the bottom can irritate the front of the shoulder.