ex_DMXHYJ

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Shoulders · Body Weight

Pike Individual Alternating Arm Reaches

intermediatestrengthOne side at a timeMale & female model

Pike Individual Alternating Arm Reaches is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders
Core

Secondary muscles

Triceps
Hamstrings

How to do Pike Individual Alternating Arm Reaches

Start in a pike position, hips high, with your hands and feet on the floor.
Shift your weight onto one hand.
Reach the other arm forward in line with your head.
Return it to the floor and alternate arms.

Form tips

Keep your hips high and level.
Press the floor away with the supporting hand.

Pike Individual Alternating Arm Reaches alternatives

Landmine Alternating Single Arm Press

Delts · intermediate

Dumbbell Alternating Arnold Press

Delts · intermediate

Band Single Arm Overhead Press

Delts · beginner

Landmine Single Arm Push Press

Delts · intermediate

More delts exercises

Pike Alternating Opposite Hip Taps

Arm Crossover

Circle Elbow Arm

Pike Push Up

Pike Shoulder Taps

Arm Pulses Palms Upwards

Delts · intermediate

Arm Pulses Palms Downwards

Delts · intermediate

Landmine Kneeling Alternating Overhead Press

Delts · beginner

Pike Individual Alternating Arm Reaches FAQ

What muscles does Pike Individual Alternating Arm Reaches work?

Pike Individual Alternating Arm Reaches mainly works the delts in the shoulders. The triceps and hamstrings work as secondary muscles.

What equipment do you need for Pike Individual Alternating Arm Reaches?

None. Pike Individual Alternating Arm Reaches is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Pike Individual Alternating Arm Reaches should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Pike Individual Alternating Arm Reaches good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Pike Individual Alternating Arm Reaches burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Pike Individual Alternating Arm Reaches?

Other exercises for the delts include Landmine Alternating Single Arm Press, Dumbbell Alternating Arnold Press, Band Single Arm Overhead Press and Landmine Single Arm Push Press.

For developers

Use Pike Individual Alternating Arm Reaches 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_DMXHYJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_DMXHYJ",
  "name": "Pike Individual Alternating Arm Reaches",
  "model": "male",
  "counterpartId": "ex_UNHBTT",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_DMXHYJ/mp4-720.mp4?…",
    "poster": "https://…/ex_DMXHYJ/poster.jpg?…"
  }
}