Hands Bike
Learn how to do the Hands Bike with proper form and technique. This upper body ergometer exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Hands Bike
Follow these steps to perform the Hands Bike with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- upper body ergometer
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Hands Bike?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Hands Bike work?
The Hands Bike primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Hands Bike?
The Hands Bike requires upper body ergometer. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Hands Bike with proper form?
Start by Adjust the seat height and handlebar position to a comfortable level. Sit on the ergometer with your back straight and feet on the pedals. Grasp the handles with your hands and position your arms at a 90-degree angle. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Hands Bike?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Hands Bike?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Hands Bike best for?
The Hands Bike fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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