Cardio
Handbike
The Handbike is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: front delts 23%, triceps (lateral head) 15% and lats (upper) 13%.
How to do it
- Sit facing the arm crank with the crank axle at shoulder height.
- Move the seat so the arms are nearly straight when a handle is at its farthest point.
- Hold both handles and crank in smooth circles, pushing forward and pulling back.
- Keep the chest up and the shoulders down, letting the arms and shoulders do the work.
- Crank for the planned time at an even cadence, easing off at the end.
Tips
- Pull back as actively as you push forward to use the back of the shoulders too.
- Change direction halfway through the session if the machine allows it.
Common mistakes
- Shrugging the shoulders up toward the ears.
- Leaning the whole torso forward and back to turn the crank.
- Sitting too close so the elbows stay tightly bent.
Muscles worked by the Handbike
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Cranking with the arms only. The trunk stabilises the arm crank. Pedalling is seated knee and hip extension, mostly the vasti with the glutes and calves adding force at the top of the stroke.
Handbike alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Handbike work?
Mainly the front delts. The triceps (lateral head), lats (upper), biceps (long head), rear delts and mid chest assist.
Is the Handbike good for beginners?
Yes. The Handbike is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Handbike?
For example the Battle Ropes, Ski Erg and Rowing Machine. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.