Hand Crank Exercise

An arm-cycle ergometric machine, that is, hand crank or arm bike, is an excellent machine to tone the upper body and get cardiovascular exercise. By doing aerobic and anaerobic exercise, an individual can get superior results on the arm-cycle ergometric machine.

  1. Cardiovascular Exercise on the Arm Cycle

    • Cardiovascular exercise is simple on the arm cycle. To get started, first adjust the seat to the proper height and distance. Adjust the seat height so the center of the crank is just below the shoulder and the distance to the chest is about 12 to 18 inches from the crank assembly.

      Second, adjust the distance of the arm crank. Your elbow should be fully extended when you are seated at the furthest point of the crank arm.

      Finally, set the resistance and begin cranking. The crank can be turned either clockwise or counterclockwise. To achieve cardiovascular benefits, try and maintain a minimum of 50 percent maximum heart rate for 20 minutes.

      It can be difficult to get an elevated heart rate on the arm cycle, as the upper body has a limited amount of muscle. Maintaining a high rate of speed on the crank is sometimes necessary.

    Strength Exercises on the Arm Cycle

    • To achieve muscular strength on the arm cycle, you must increase the resistance on the unit to high levels and use short bursts (30 to 120 seconds) of high-intensity action. On most arm cycles, there is an option to remove the seat. By using the machine while standing, you bring core muscles into action, thus increasing the workload.

      The arm cycle can be articulated using either one or both arms. Using both arms, the user can articulate the crank arm in both directions for short bursts to work the shoulder girdle muscles. This should be done in either direction, as it will balance the workload evenly among antagonistic muscle groups.

      While using one arm, the user gets a push and pull action out of the arm as well as double the resistance. If standing, the core must also work extra to balance the body, as there is not a counterbalancing resistance with the other arm. This can be done both clockwise and counterclockwise to achieve balance throughout the range of motion.

    Check With a Professional

    • The arm cycle can be an effective way to do cardiovascular and strength training if done properly. Always consult with a physician prior to beginning a fitness training program and look for advice from a certified fitness professional if you have further questions.