How to do the Hands Bike
Hands Bike is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using upper body ergometer, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Hands Bike demonstration · © GymiaFit
Hands Bike at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Upper Body Ergometer
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Hands Bike step by step
- 1Adjust the seat height and handlebar position to a comfortable level.
- 2Sit on the ergometer with your back straight and feet on the pedals.
- 3Grasp the handles with your hands and position your arms at a 90-degree angle.
- 4Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
- 5Continue pedaling for the desired duration or number of repetitions.
Hands Bike — questions
What muscles does the Hands Bike work?
The Hands Bike primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Hands Bike?
You need upper body ergometer. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Hands Bike suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hands Bike?
Assisted Chest Dip (kneeling), Assisted Seated Pectoralis Major Stretch With Stability Ball, Assisted Wide-grip Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hands Bike demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.