Tips for Exercising Your Upper Body on an Exercise Bike

For many fitness enthusiasts, the sight of an exercise bike conjures images of intense cardio workouts. Although cycling is a fantastic way to elevate your heart rate and burn calories, you may have underestimated how you can effectively work out your upper body while riding one. Here are some tips for exercising your upper body on an exercise bike.

Do Push-Ups on the Bike Handles

One effective way to activate your upper-body muscles while on an exercise bike is to incorporate push-ups into your routine. But don’t think you need to drop to the floor to engage your arms, chest, and shoulders. Instead, you can do it while on your bike.

Start by riding at a moderate pace and carefully lean forward while gripping the bike’s handles. Lower your torso, bend your elbows slightly, and push back up. It might take a bit of practice to maintain your balance, but you’ll feel the burn in no time.

Perform Arm Exercises With a Resistance Band

Another tip for exercising your upper body on an exercise bike is to incorporate a resistance band. Loop the band around the bike’s handlebars and display and grab each end with your hands.

While pedaling, pull the band toward your chest, keeping your elbows tucked in. This motion mimics a rowing action, effectively working your biceps and shoulders. Make sure you maintain control and avoid jerking motions to keep yourself safe.

Lift a Medicine Ball as You Ride

Adding a medicine ball to your cycling routine can help work out your upper body. Choose a ball that isn’t too heavy, as maintaining balance is key. Hold the ball in front of you with both hands, elbows slightly bent.

As you ride, lift the ball above your head, then lower it back to the starting position. This exercise targets your shoulders and arms while also engaging your core.

Do Dumbbell Exercises on the Bike

Incorporating dumbbells into your routine is one last technique for working out your upper body on your exercise bike. Once again, opt for lighter weights to maintain control and balance.

With the dumbbells at your side, you can perform bicep and hammer curls to work various muscle groups in your arms and shoulders. Focus on your form and core stability throughout the exercises to get the most out of your workout.

Incorporating these simple yet effective upper-body exercises into your cycling routine can transform your workout experience. If you’re looking for an indoor bike in Southern California to help you improve your leg, upper body, and cardiovascular health, contact California Home Fitness. We have a wide selection of bikes, resistance bands, medicine balls, and dumbbells that will help you achieve full-body workouts.