How to do it
Focus on pushing with one arm as the other pulls in opposition.
- 1
Sit or stand at the hand bike machine, adjusting the seat or standing position for comfort.
- 2
Grip the handles firmly with both hands.
- 3
Begin pedaling with your arms in a circular motion, similar to riding a bicycle.
- 4
Continue for the desired duration or until you reach your target heart rate.
Expert tip
Maintain a steady pace and consistent breathing pattern to maximize cardiovascular benefits and muscle endurance.
Common mistakes
- ✕Rounding the upper back over the handles
- ✕Locking the elbows fully on each rotation