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Hands bike

Hands bike

"Hands bike" is a versatile upper body exercise that targets multiple muscle groups including the shoulders, biceps, triceps, and forearms. This exercise can be performed using a dumbbell or a resistance band, making it suitable for both home and gym workouts. The primary focus of the "hands bike" exercise is to improve strength, stability, and endurance in the upper body. To perform the "hands bike," you start by sitting on a chair or bench with your back straight and feet planted firmly on the ground. Hold the dumbbell or resistance band with a grip that allows your palms to face downwards. Start with your arms fully extended and bring the weight towards your chest, bending your elbows as you do so. As you bring the weight towards your chest, focus on squeezing your shoulder blades together, engaging the muscles in your upper back. The "hands bike" exercise can be modified to target specific muscle groups. For example, by performing the movement with your palms facing upwards, you will place more emphasis on the bicep muscles. On the other hand, by using an overhand grip with your palms facing downwards, you can engage the muscles in your forearms more intensely. Incorporating the "hands bike" exercise into your workout routine can help improve upper body strength, enhance posture, and increase overall muscle tone. Remember, proper form and technique are crucial to prevent injury and maximize the benefits of this exercise.


  • Start in a seated position on the floor with your legs extended in front of you.
  • Bend your elbows and place your hands on the floor, fingers pointing toward your body.
  • Press down through your hands and lift your hips off the ground, coming into a reverse tabletop position.
  • Engage your core and keep your shoulders down and away from your ears.
  • Bend your knees and lift your feet off the ground, bringing your shins parallel to the floor.
  • Begin pedaling your feet as if you are riding a bike, alternating the forward and backward motion.
  • Continue pedaling for the desired number of repetitions or time.
  • For added intensity, you can incorporate twists or reach your opposite elbow to your opposite knee as you pedal.
  • Remember to focus on proper form and breathing throughout the exercise.

Tips & Tricks

  • 1. Maintain good posture throughout the exercise to engage your core muscles effectively.
  • 2. Control your breathing by inhaling deeply through your nose and exhaling through your mouth.
  • 3. Gradually increase the resistance or speed on the bike to challenge your muscles and improve cardiovascular endurance.
  • 4. Avoid gripping the handlebars too tightly – instead, aim for a relaxed grip to prevent unnecessary strain on your wrists and forearms.
  • 5. Engage your upper body by incorporating intervals of standing up and pedaling during your workout.
  • 6. Remember to warm up before and cool down after your hands bike session to prepare and recover your muscles properly.
  • 7. Focus on a smooth and controlled pedaling motion to maximize efficiency and prevent jerky movements.
  • 8. Vary your hand positions on the handlebars to target different muscles and alleviate potential discomfort or fatigue.
  • 9. To challenge yourself further, consider incorporating high-intensity intervals into your hands bike routine.
  • 10. Listen to your body and adjust the resistance, speed, and duration of your workout according to your fitness level and goals.

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