Scapular Exercises for Strong Traps and Healthy Shoulders

Here are some of my favorite bodyweight exercises for healthy shoulders and a strong upper back.

1. Scapular Pull Ups.
2. Scapular Rows.
3. Dip Shrugs.
4. Scapular Push Ups from hands and elbows.
5. Scapular Pike Press.

Focus on moving the shoulder blades for all of these movements. The elbows shouldn't be locked out, but they shouldn't be moving either. This will isolate the upper back muscles and some of the muscles that stabilize the shoulder, similar to a dumbbell or barbell shrug.

Give them a try in your next upper body workout and let me know how you like them. They're all fantastic assistance exercises for nearly any goal.