How to Exercise the Upper Body Riding a Recumbent Bike

Riding a recumbent exercise bike doesn't have to solely be a lower body workout. There are many ways to engage the arms to work the upper body, including the chest, shoulders, biceps, triceps and abdominal muscles. By adding upper body movements while riding a recumbent bike, you can tone more muscle groups, burn more calories, increase your cardiovascular workout and improve your overall fitness level.

Things You'll Need

  • Recumbent exercise bike
  • Pair of 5 or 10 pound dumbbells
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Instructions

  1. Dumbbell Biceps Curls

    • 1

      Hold a 5 or 10 pound dumbbell in each hand while riding a recumbent exercise bike. Face your palms in.

    • 2

      Bend your right elbow to lift your forearm up towards your biceps. Twist your wrist as you begin to bend the elbow so your palm is coming toward you as you bring your arm up. Reverse the move and return your arm to the starting position.

    • 3

      Repeat the exercise with your left arm. Alternate arms.

    Triceps Extensions

    • 4

      Hold a five or 10 pound dumbbell in your right hand with your palm faced in while holding a hand grip on the bike with your left hand. Lean forward slightly, engaging your abs, and pull your right elbow up and back.

    • 5

      Straighten your right forearm back to engage your triceps muscle. Bring your arm back to the bent elbow position. Repeat 10 times.

    • 6

      Switch arms and repeat the exercise with your left arm 10 times. Alternate arms.

    Dumbbell Bench Press

    • 7

      Hold a five or 10 pound dumbbell in each hand. Bend your elbows and position your hands in front of each shoulder with your palms facing forward.

    • 8

      Keep your palms facing forward. Lift your arms up straight over your head by straightening your elbows.

    • 9

      Lower your arms to the starting position. Repeat this move to exercise the chest, shoulders and biceps.