An exercise bike for the arms, or an upper body ergometer, is a versatile piece of exercise equipment. You can typically find upper body ergometers, or UBEs, in gyms and rehab clinics, though they can also be purchased for home use. You can use them for strengthening exercises and aerobic activity. The benefits of exercising with a UBE are similar to that of a stationary bicycle. If a UBE is new to you, consult a licensed or certified healthcare or fitness professional before beginning to use it.
UBE Description
There are many styles of UBEs, just like stationary bikes, so do your research before making a purchase. Common features include:
- Pedals - one on either side of the unit
- Center turning mechanism where the pedals attach
- Rubber feet, usually 4, to prevent the UBE from moving
- Mechanism to adjust its resistance
Higher-end models include:
- Digital display for time, speed, and other features
- Ability to adjust the height of the UBE
- Ability to adjust the position of the pedals
Some models only allow for forward movement, but some will allow movement both forward and backward.
Strengthening Use
The muscles of the upper back, shoulders, and elbows primarily benefit from the repetitive cycling on a UBE. This helps condition muscles to prevent injuries related to repetitive movement. While the majority of your muscles will be active when cycling forward or backward, the effort each muscle makes is different depending on the direction. Cycling both directions allows for the most benefit. If you have a history of shoulder injury and cycling one direction aggravates the shoulder, then only cycle the other direction.
Aerobic Use
The aerobic benefits of a UBE are similar to that of a stationary bicycle. This allows those with decreased leg function to attain the aerobic benefits of exercise. A major difference between a UBE and a bike is that the amount of physical work, or exercising, needed to raise the heart rate. For this reason, people with high blood pressure and cardiovascular disease need to use them with caution. These people should seek consultation with a licensed physician before using a UBE.
Part of an Exercise Routine
Whether you are a patient in a rehab clinic or just working out at the gym, a UBE may be a good addition to your exercise routine. A UBE can provide a quick warm-up before shoulder strengthening exercises, or it can be an aerobic alternative to the bike or the treadmill. When using the UBE, keep an upright back posture. Not only will this prevent stressing shoulder ligaments and tendons, it will also help you exercise the postural muscles of your upper and lower back.
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