Exercise guide · Beginner · Cardio

Hands Bike: How to Do It & Muscles Worked

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.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Upper Body Ergometer
Level · type
Beginner · Cardio
Demonstration of the hands bike
Front view: muscles worked by the hands bike. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the hands bike. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the hands bike

  1. Step 1: Adjust the seat height and handlebar position to a comfortable level.
  2. Step 2: Sit on the ergometer with your back straight and feet on the pedals.
  3. Step 3: Grasp the handles with your hands and position your arms at a 90-degree angle.
  4. Step 4: Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
  5. Step 5: Continue pedaling for the desired duration or number of repetitions.

Hands Bike alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.