The hands bike is a cardiovascular exercise that targets the pectorals, triceps, and shoulders by requiring the user to pedal with their hands, simulating a cycling motion for the upper body.
Also Works
TricepsShoulders
How to Perform
1
Adjust the seat height and handlebar position to a comfortable level.
2
Sit on the ergometer with your back straight and feet on the pedals.
3
Grasp the handles with your hands and position your arms at a 90 degree angle.
4
Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
5
Continue pedaling until you reach your target distance.
Pro Tips
•Sit tall with your back straight and engage your core throughout each pedaling cycle.
•Push and pull with equal effort on each arm to maintain a smooth, even pedaling rhythm.
•Keep your shoulders down and relaxed; don't shrug them up toward your ears as you fatigue.
Common Mistakes
•Rounding the back and slumping forward, which reduces breathing capacity and can strain the lower back.
•Using only a pushing motion instead of a full push-pull cycle, which limits the muscles being worked.
•Setting the resistance too low, making the movement feel easy but providing minimal training stimulus.