TETSUHands Bike
The Hands Bike is an upper body ergometer exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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upper body ergometer
How to do the Hands Bike
- 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.
Common questions
What muscles does the Hands Bike work?
The Hands Bike primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Hands Bike?
You need an upper body ergometer to perform the Hands Bike.
How many sets and reps of the Hands Bike should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Hands Bike works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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