Arm bike benefits

arm bike

After a leg day, most people don’t feel like working out again. It’s understandable. The hip swings, lateral lunges, prisoner squats, skater jumps, and hamstring curls take up a lot of strength. Fortunately, you can give your legs a rest and work out your upper body with an arm bike.

According to, an upper body ergometer or arm bike helps you work your core muscles, chest, shoulders, and arms. Here are 5 reasons why you should have an arm bike in your home gym.

Low impact on joints

The joints on your hands are not as strong as your leg joints. One of the best things about using a hand bike is it puts less stress on your joints. With this machine, your hands never leave the pedals, so it provides a friendlier workout for your joints. Also, this makes the upper body ergometer the perfect fitness equipment for the elderly.

Helps burn calories

How many calories can you burn using an arm bike? For a good workout, it’s recommended to use the bike for at least 30 minutes. For this session, a 160-pound female will burn about 105 calories while a male will burn more calories due to having more lean muscle tissue.  Also, if you want to burn more calories within the 30-minute sessions, we recommend you make good use of the resistance settings.

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Just like an indoor stationary bike, most hand bikes come with resistance settings, level 1 – 8. Level 1 – 3 settings is ideal for warm ups while 5-8 offers you an intense workout experience. Level 4 is ideal for beginners.

Allows you to work out after an injury

Sports injuries are common. You may hurt yourself while using a machine at the gym or fall at home or at work. To regain your movement fast, use an arm bike. A hand bike provides a low impact workout compared to other hand machines such as the elliptical. This ensures there is less stress on your injury, allowing you to recover faster. If you love to regularly workout, a hand bike is a great way to get things back in place.


Some athletes swear by using different machines for different upper body muscles. But, this means having multiple equipment, which is costly and would require a lot of space. One of the benefits of an arm bike is it works out your entire upper body, core, delts, shoulder, arms, and more. All you have to do is increase the tension/resistance for your body to work harder.

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Also, this machine comes with wide pedals which can accommodate normal gym shoes. What this means for you is you can use it to exercise your lower body as well.

Easy to use

Everyone needs a user friendly machine to use at home. This machine is simple and straightforward. Most machines come fully assembled. Just take it out of the box and it’s ready to go. To change resistance settings, you get an easy-to-reach knob and to monitor your speed, distance, calories burned, and time, you use the easy-to-read LED monitor. Also, arm bikes are lightweight, making it easy to move them around. They are also super quiet, allowing you to exercise while listening to music or watching TV.


These are the 5 arm bike benefits. Whether you are a pro-athlete or a newbie, consider adding this machine to your home gym. A 30-minute session on a hand bike is a good workout, helping you lose up to 100 calories. With all the benefits it offers, getting this arm machine for at home use is a no brainer.

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About the Author: Steve Smith

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