Dip Shrugs Serratus Shrugs

Dip Shrugs Serratus Shrugs targets the upper trapezius through controlled shoulder-blade elevation.

Primary muscle

Shoulders

Primary musclesSerratus anterior, Lower trapezius

Secondary musclesPectoralis minor, Triceps brachii

Equipment

Bodyweight

How to perform Dip Shrugs Serratus Shrugs

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Support the body on parallel bars with straight elbows, shoulders away from the ears, and feet clear of the floor.
Brace the trunk and keep the elbows locked so all motion comes from the shoulder blades around the rib cage.
Allow the torso to sink a small distance between the shoulders without bending the elbows.
Press firmly through the bars to push the torso upward by moving the shoulder blades down and around the ribs.
Pause in the tall support, then repeat the small shoulder-blade motion without turning it into a dip.

Keep the elbows straight so the repetition remains a shoulder-blade movement rather than becoming a dip.

Press the bars away and move the shoulder blades down and around the ribs instead of lifting them toward the neck.

Use a small controlled rise and sink without dropping deeply into the front of the shoulders.

Keep the legs and trunk still so momentum does not replace the shoulder-blade action.

Bending the elbows: Keep the elbows straight so the repetition remains a shoulder-blade movement rather than becoming a dip.
Using too much range: Use a small controlled rise and sink without dropping deeply into the front of the shoulders.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Supported Dip Shrugs Serratus Shrugs: Hold a stable support or use an easier setup while learning the movement.

Place Dip Shrugs Serratus Shrugs after the main upper-body pulls and presses so grip or shoulder-girdle fatigue does not limit compound work.

Use one to three times per week while accounting for loaded carries, deadlifts, rows, and overhead work.

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	8–15	60–120 sec	Usually 1–3 clean reps in reserve

Use Dip Shrugs Serratus Shrugs after Deadlifts or Barbell Bent Over Rows once the main pulling work is complete.
Pair it with Seated Calf Raises when grip fatigue is not limiting.

Scale the movement