Hand Bike
The hand bike is an arm-cranked cardio machine where you turn the pedals with your hands instead of your feet. It builds upper body stamina and shoulder endurance, and it also makes a good warm-up before pressing or pulling work. It suits beginners, anyone wanting a low-impact cardio option, and anyone who wants to give their legs a rest.
Muscles worked
The Hand Bike mainly works your biceps, anterior delts, lateral delts and posterior delts, with your triceps and forearms helping.
Setting up
- Adjust the seat so the centre of the handle axle is roughly level with your shoulders. Your arms should be slightly bent, not locked out, when the handle is at its furthest point from you.
- Sit tall with your back against the seat or backrest, hips back and feet flat on the floor or footplate. If your machine lets you stand, keep your feet shoulder-width apart and your knees soft.
- Hold the handles with a relaxed grip and your wrists in line with your forearms.
- Set the resistance very low to start. You should be able to turn the handles smoothly with no jerking.
How to do the Hand Bike
- Take hold of the handles and sit or stand tall, with your shoulders down and away from your ears.
- Start turning the handles slowly at the lowest resistance for 2 to 3 minutes, so your arms and shoulders warm up.
- Turn the handles in smooth, even circles. Aim for a steady rhythm rather than speed.
- Increase the resistance a little at a time until you reach your target effort. For steady work, you should be able to speak in short sentences.
- Keep your breathing steady throughout. Breathe in and out through the whole session rather than holding your breath.
- Finish with 2 to 3 minutes at light resistance, then let go of the handles and shake out your arms and hands.
Form tips
- Keep your shoulders down and relaxed. If you feel them creeping up towards your ears, ease the resistance or slow down.
- Hold the handles firmly but loosely. A death grip tires your forearms before your shoulders and biceps get a proper workout.
- Sit tall with your ribs stacked over your hips and let your arms do the work, rather than rocking your body to push the handles round.
- Think about smooth circles. The handle should not stall or jerk at the top or bottom of each turn.
- Try switching direction for a minute or two part-way through, so the work is spread differently across your shoulders and arms.
Common mistakes
Shrugging the shoulders
Check in every minute or so and drop your shoulders down. If you can't keep them down, lower the resistance.
Resistance set too high
If the handles jerk or you have to throw your body around to turn them, the resistance is too high. Drop it until the movement is smooth, then build up gradually.
Rocking the body to turn the handles
Sit tall with your back supported and keep your torso still. Moving the whole body takes the work away from your arms and shoulders.
Seat too close or too far away
At the furthest point of the turn your arms should have a slight bend, and at the closest point your hands should not hit your chest. Adjust the seat or the distance until the circle feels comfortable.
How long and how hard
| Fat loss | 15-25 minutes at a steady, moderate effort (you can talk in short sentences), 2-3 times a week alongside other activity. Build up the time gradually. |
|---|---|
| Fitness | 10-20 minutes of intervals: 30 seconds harder, then 60 seconds easy, repeated 6-10 times. Alternatively, do 15-20 minutes at a steady pace. |
| Warm-up | 3-5 minutes at light resistance and an easy effort, just enough to warm your shoulders and arms before upper body training. |
Hand Bike alternatives
Machine taken, or want some variety? These work the same main muscles.
Hand Bike FAQs
Is the hand bike a good workout?
Yes, it is a good way to get your heart rate up while working your arms and shoulders, and it has no impact on your joints. Your arms are smaller than your legs, so you will probably work at a lower overall intensity than on a bike or cross trainer. That is normal.
How long should I use the hand bike for?
Beginners can start with 5 to 10 minutes at a comfortable effort and add a few minutes each week. As a warm-up, 3 to 5 minutes is plenty. Stop if you feel pain and get it checked.
Should I sit or stand on the hand bike?
Sitting is the best option for most people because it keeps you stable and lets your arms do the work. Standing is fine if your machine allows it and you want a different feel, but keep your feet planted and your body still.
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