The hands bike (upper body ergometer) 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.
Quick Facts
How to Do Hands Bike
Follow these step-by-step instructions to perform Hands Bike with proper form and technique.
- Adjust the seat height and handlebar position to a comfortable level.
- Sit on the ergometer with your back straight and feet on the pedals.
- Grasp the handles with your hands and position your arms at a 90-degree angle.
- Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
- Continue pedaling for the desired duration or number of repetitions.
Muscles Worked
Understanding which muscles Hands Bike targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Hands Bike
Incorporating Hands Bike into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Hands Bike directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
- Cardiovascular Health: This exercise elevates heart rate, improving cardiovascular endurance and helping with calorie burn.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Hands Bike safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Hands Bike, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Hands Bike, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Track duration for time-based sets. Focus on maintaining quality form throughout the entire time period.