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Gymograph

Pike Shrug

Level: IntermediateBodyweight
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Muscles worked

High load
Traps · Upper
Medium load
Traps · Lower
Low load
Core and Delts · Front

Primary muscles

Traps

Secondary muscles

DeltsCore

How to do it

Start in a floor pike with straight arms and hips high. Let your shoulders sink slightly toward your ears without bending your elbows, then push firmly through your hands to raise your torso between your shoulders. Use a controlled, comfortable range.

Form cues

  • Keep your elbows straight.
  • Push the floor away.
  • Move through your shoulder blades.

Safety

Talk to a professional before this exercise if you have any of the following:

NeckShoulderElbowWristUpper backLower back

This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.