PlanWorkouts

Exercise 2139 · REF pAIWRGu

Hands Bike exercise animation

Hands Bike

Category
Chest
Target
Pectorals

An upper-body ergometer trains the chest, shoulders, and triceps through a repetitive cranking motion, which is closer to cardio conditioning than to a strength-building chest exercise. It's most useful for building upper-body endurance or for athletes who need cardio work without loading the legs, like during a lower-body injury recovery.

How to Do the Hands Bike

  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 the desired duration or number of repetitions.

Muscles Worked

The Hands Bike primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have upper body ergometer? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Hands Bike work?
The Hands Bike primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Hands Bike?
The Hands Bike is done with a upper body ergometer.
What's a good alternative to the Hands Bike?
If you don't have access to a upper body ergometer, the Archer Push Up targets the same pectorals using body weight instead.