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 for your target duration.
Pro Tips
•Keep your back straight against the seat pad and avoid hunching forward as you fatigue.
•Focus on pushing and pulling evenly with both arms to prevent muscle imbalances.
•Start at a low resistance and moderate pace to warm up, then increase intensity after 2-3 minutes.
Common Mistakes
•Gripping the handles too tightly, which causes premature forearm fatigue and takes away from the cardio benefit.
•Using only a pushing motion rather than a balanced push-pull, which neglects the pulling muscles and reduces calorie burn.
•Setting the seat too high or low, which forces awkward arm angles and strains the shoulders.