Step by step instructions, muscle activation and variants for the Arm Ergometer.
The hand bike (arm cycle ergometer) is an upper-body cardio exercise where you pedal a set of hand cranks to drive your heart rate up while working the arms and shoulders. It is a low-impact option especially suited for rehabilitation or as a warm-up.
Common mistakes content is coming soon.
The Arm Ergometer is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.