Beginner
HANDS BIKE
Chest
Body Part
Pectorals
Target Muscle
Upper body ergometer
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
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.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
