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Cycling is one of the most complete sports because of the large number of muscles involved in each session. However, to what extent is cycling a workout, and are the muscles of the arms involved? In this article we answer this question that generates many doubts among cyclists and fitness enthusiasts when using an indoor cycling bike. Let’s get to it!
Do indoor cycling bikes work the arms?
The bike, whether stationary or outdoor, mainly works the muscles of the legs, but the muscles of the arms can also be indirectly involved. Keep in mind that during the indoor cycling session the arms hold the handlebars and help stabilize the torso, which involves the muscles of the shoulders, core and, to a lesser extent, the biceps and triceps. Therefore, the arm muscles are slightly activated in order to perform the main function of cycling.
Some arm exercises on a bike
Although the indoor cycling bike is not specifically designed to work the arms, with some modifications and additional exercises it is possible to strengthen them while pedaling. For a complete workout, the ideal is to complement indoor cycling with strength exercises outside the bike, such as push-ups, pull-ups or weight training, so you will achieve a balanced development of the whole body. Now, when talking about cycling, arms and exercises you should know that the extremities can be worked in a secondary way with any of the following techniques:
- Isometric push-ups: keep a slight bend in the elbows while holding the handlebars to activate the biceps and triceps.
- Dumbbell raises: You can use light dumbbells to perform biceps curls or lateral raises while pedaling at low resistance.
- Handlebar triceps push-ups: Rest your hands on the handlebars and perform small elbow push-ups to work the triceps.
- Push and pull: During standing sprints, push and pull on the handlebars with control to further activate the arms and shoulders.
- Posture variations: Alternating between handlebar grip positions (low, medium and high) helps activate different muscle groups in the arms and shoulders.
Ideally, you should use a professional indoor cycling bike, such as ZYCLE’s ZBike 2.0. This bike is one of the most advanced on the market, as it has cutting-edge technology and state-of-the-art features that allow you to train cycling professionally and practice fitness. Its gear shifting simulates that of a 15-speed single-gear bicycle, while its automatic magnetic resistance adjusts to the main cycling simulators, designed to plan the most complete workouts in which different muscle groups are worked, as well as cardiovascular resistance and other essential aspects for cyclists. The ZBike 2.0 also offers perfect posture thanks to its V-frame design with micrometric saddle and handlebar adjustment and its multi-position handlebars, which allow you to modify your posture to work different arm muscles.
Arm bike: benefits
Indoor cycling is an excellent way to exercise, however, as we mentioned, it generally focuses on cardiovascular endurance and leg work, and this has a lot of advantages – in this article you can learn about the benefits of indoor cycling. In any case, as far as benefits for the arms are concerned, cycling can have the following advantages, especially if practiced on a regular basis:
Strengthening of the upper body
Bike arm exercises are all about the constant grip on the handlebars and the stability required during the session, this helps to tone the shoulders and arms, especially if complementary exercises are performed.
Improved muscular endurance
During prolonged sessions, the arms maintain an active position, which can improve the endurance of the muscles involved. In fact, it is common to notice fatigue in the arms area when you start training with the indoor cycling bike, however, with constant work the muscles will gain endurance to work without problems, plus you will be able to adopt the proper posture without complications.
Isometric work vs. repetitive movements
The tension exerted on the handlebars, especially on climbs or standing sprints, activates the upper body muscles without the need for repetitive movements. On the other hand, if you work with speed exercises (pedaling at 80 rpm or more), the activation of the arm muscles will also be very effective since there is a greater movement on the bike.
Coordination and stability
Bike control and handlebar posture changes promote coordination between arms and core, improving overall body stability.
Ideal complement to strength training
By combining indoor cycling with resistance exercises such as weights or elastic bands you can achieve a perfectly balanced and effective workout for the whole body. Of course, strengthening the heart muscle with cycling is essential, since this is the engine of our body and is responsible for pumping blood to the lungs and throughout the body, so that everything works properly.
