Single-Arm Pike Hold
The Single-Arm Pike Hold mainly works the shoulders, with help from the core, triceps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single-Arm Pike Hold Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Obliques; Triceps (triceps brachii); Abdominals (rectus abdominis); Lats (latissimus dorsi)
How to do the Single-Arm Pike Hold
Setup
Begin in a standard downward dog position with your hands and feet shoulder-width apart, forming an inverted V-shape with your body. Shift your weight slightly to engage your core and stabilize your shoulder blades.
Movement
While maintaining a strong, stable position, slowly lift one arm off the floor.
Reach the arm behind your back, keeping your torso squared toward the floor as much as possible.
Hold this position for the desired duration, focusing on keeping your hips high, your spine neutral, and your supporting arm locked out.
Form Tips
Avoid twisting your hips or shoulders excessively to compensate.
Keep your weight distributed evenly rather than collapsing into the supporting side.
Breathe steadily throughout the hold.
Single-Arm Pike Hold FAQs
What muscles does the Single-Arm Pike Hold work?
The Single-Arm Pike Hold mainly works the shoulders, with help from the core, triceps and back. The main muscles are the anterior deltoid.
What equipment do you need for the Single-Arm Pike Hold?
None. The Single-Arm Pike Hold is a bodyweight exercise, so you can do it anywhere.
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