Often a neglected machine at many health clubs, the arm cycle has its benefits. If you have a lower-body injury and are unable to use your legs, the arm cycle provides an intense cardiovascular workout. You also improve the endurance of your upper-body muscles, whether you pedal forward or backward.
Arm Ergometer
The arm cycle has many names including a hand bike, arm ergometer, upper-body ergometer or Krankcycle. You find many different types, from a pair of pedals on a stand that sits on your counter top, to a large piece of electricity-powered exercise equipment that adjusts to various heights and arm lengths. The arm cycle is also part of the group fitness offerings, as entire classes are dedicated to this exercise known as "Kranking."
Forward
Similar to the way you pedal a bicycle, you use the arm cycle with a forward motion. As your right hand pushes forward and down, your left hand circles backward and up to complete the rotation of the pedals. The muscles of your core, your arms, including your biceps and triceps, along with your shoulders, and upper back, including the trapezius and posterior deltoids, supply the motion for the forward pedaling on the arm cycle.
Backward
Your arm ergometer is also pedaled backward, if the piece of equipment allows this motion. Not all arm cycles move in reverse. As you pedal, your right hand moves backward and down, and your left hand circles forward and up to complete the pedal rotation. Your triceps, the fronts of your shoulders and your obliques, along the sides of your stomach, contribute to this motion.
Intervals
The arm cycle should be used with a variety of directional changes. For example, spend five minute cycling forward and then five minutes cycling backward. You can add intervals to your session by increasing the speed of your forward cycling and slowing down the speed of your backward pedaling. Another interval change increases and decreases the resistance. For example, pedal backward for one minute with a heavy resistance and then pedal forward for one minute with a light resistance.
References
Writer Bio
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.