Hands Bike

How to perform the Hands Bike

1. Set up. Set up in a stable, balanced starting position appropriate for the Hands Bike using your upper body ergometer.
2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

• Move with intent — every rep should feel deliberate, not rushed.
• Drive force through your working muscles rather than momentum.
• Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

• Using too much weight and losing positional control.
• Cutting the range of motion short and missing the target muscle.
• Letting your spine round or hyperextend instead of staying neutral.