- EquipmentCardio machine
- PatternCardio
- Repsheld for time
Sit or stand at the arm bike with the handles at shoulder height and set a light resistance.
First cueSit tall.
How to do the Arm Bike
Set up. Sit or stand at the arm bike with the handles at shoulder height and set a light resistance.
- Turn the handles forward at an easy pace to warm up.
- Increase the resistance or pace to your target.
- Reverse the direction for part of the session if the machine allows.
Form cues
- Sit tall.
- Keep the shoulders down.
- Make smooth circles.
Common mistakes
- Hunching forward.
- Setting a resistance so high the stroke becomes jerky.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Front delts, Rear delts, Biceps and Triceps.
Track it in StatBlockFit
In the StatBlockFit app the Arm Bike is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Arm Bike?
Set up: Sit or stand at the arm bike with the handles at shoulder height and set a light resistance. Steps: 1. Turn the handles forward at an easy pace to warm up. 2. Increase the resistance or pace to your target. 3. Reverse the direction for part of the session if the machine allows. Form cues: Sit tall. Keep the shoulders down. Make smooth circles. Common mistakes: Hunching forward. Setting a resistance so high the stroke becomes jerky.