Hand-Cycling Machines

Use your hands to cycle with your upper body for a great cardiovascular workout. Hand cycling on an upper body ergometer, or UBE, is not just for those with lower body challenges; arm cycles provide an endurance-improving, muscle-toning workout for all fitness levels, genders and ages.

Working Your Arms

A hand-cycling machine is used from a seated or standing position. The cycle either rests on a countertop or table, or is made as one piece of equipment with an attached seat. Hold onto the bars on both sides of the cycle and rotate your arms in circles to turn the pedals, which move as one unit; push the right pedal and the left pedal moves with it. Some hand-cycling machines have pedals that move independently, allowing for rotation of the arms forward or backward as you exercise.

Cardiovascular Benefits

Pedaling an arm cycle increases your heart and breathing rates, which improves your cardiovascular system. A 2009 study published in the Journal of Sports Science and Medicine shows a raise in heart rate during UBE cycling, with the heart rate range within the limits to promote cardiovascular improvements. However, while blood pressure decreases over time with regular hand-cycling exercise, the Journal study also indicates that blood pressure rises more during arm cycling than traditional bicycling. If you have high blood pressure, speak with your physician before using an UBE for your workout.

Intense Exertion

One way to measure your workout intensity level is to use a rate of perceived exertion, or RPE scale. The higher your workout intensity, the higher your RPE. Hand-cycling with an arm cycle results in a higher RPE due to the limited muscle tissue performing the exercise. Smaller muscle groups inhibit the return of blood flow to the heart, and your heart responds by increasing its rate to keep up with the exercise demands. This increase in heart rate makes you perceive the exercise as more intense.

Exercise Strategies

Hand-cycling exercises are similar to lower body cycling exercises. Keep the resistance light on the flywheel to simulate riding on a flat road. Increase the speed of your rotations as you improve your endurance. Increase the resistance to create tension on the flywheel and simulate climbing a hill. Push and pull the pedals with strength to improve your muscular endurance and tone your upper body. Work your arms independently and use one arm at a time to rotate the wheel. Include both forward and backward rotations to add workout variety.