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Back · Body Weight
Elevated Pike Shoulder Shrug
Elevated Pike Shoulder Shrug is an intermediate isolation strength exercise that works the upper back (back), with the triceps, core and forearms assisting. It needs only a box. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius, Levator Scapulae
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Core · Rectus Abdominis, Transversus Abdominis
- Forearms · Forearm Flexors, Forearm Extensors
How to do Elevated Pike Shoulder Shrug
- Place the balls of both feet on an elevated platform and position your hands shoulder width apart on the floor. Straighten your arms and legs, then lift your hips until your body forms an inverted V shape.
- Keep your elbows fixed with a slight bend, lowering your upper body slightly between your arms.
- Press firmly through your palms and shrug your shoulders upwards, raising your upper body without bending your elbows.
- Lower your shoulders with control to return to the starting position, then repeat while keeping your feet fixed and your hips elevated.
Form tips
- Keep your hands shoulder width apart and spread your fingers for stability.
- Keep your elbows fixed with a slight bend so the movement occurs through your shoulder blades.
- Keep your legs extended and the balls of your feet firmly supported on the platform.
- Exhale as you shrug your shoulders upward and inhale as you lower them.
Elevated Pike Shoulder Shrug alternatives
More upper back exercises
Elevated Pike Shoulder Shrug FAQ
What muscles does Elevated Pike Shoulder Shrug work?
Elevated Pike Shoulder Shrug mainly works the upper back in the back (Trapezius, Levator Scapulae and Anterior Deltoids). The triceps, core and forearms work as secondary muscles.
What equipment do you need for Elevated Pike Shoulder Shrug?
You need only a box.
How many sets and reps of Elevated Pike Shoulder Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elevated Pike Shoulder Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Elevated Pike Shoulder Shrug burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Elevated Pike Shoulder Shrug?
Other exercises for the upper back include Kettlebell Shrug, Trap Bar Shrug, Dumbbell Incline Shrug and Barbell Wide Shrug.
For developers
Use Elevated Pike Shoulder Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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