Hands bike
The hand bike provides a joint-friendly endurance workout, where bracing your core helps keep your position stable.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the hand bike seat and the distance to the cranks so your shoulder stays down and your elbow remains slightly bent throughout the movement.
- 02
Sit upright, brace your core, and keep your shoulder blades gently pulled together without letting your shoulders rise toward your ears.
- 03
Grip the handles and begin pedaling at a steady pace, keeping your wrists in a neutral position.
- 04
Keep your breathing controlled and focus on applying force evenly throughout each rotation without rocking your body.
- 05
Adjust the resistance or speed according to your goal, and finish the movement under control by slowing down before releasing your grip.
How to get started at the gym
§ 03 · SisuLiftHands bike is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your shoulders down and avoid unnecessary tension in your upper back to keep the load controlled. Choose a resistance that allows you to pedal smoothly without jerking throughout the entire work interval.
The hand bike provides a joint-friendly endurance workout, where bracing your core helps keep your position stable.
More exercises: Abs
§ 05 · Same muscles
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