UPPER BODY WORKOUTS YOU CAN DO WHILE ON AN EXERCISE BIKE

 Your bottom body can get a tremendous workout from riding an upright or recumbent bike, but what about your upper body? Why not combine your bike ride with these upper body exercises to increase the effectiveness of your workouts and save time?

DUMBBELLS

Bicep Curls

  • With your arms at your sides and a dumbbell in each hand, curl the weights up to your shoulders by bending your elbows.
  • Slowly bring them back to your sides. Keep your elbows firmly tucked at your sides to prevent any movement of your upper arms.
  • Choose a lesser weight if you feel the need to swing your arms to gain momentum. Your goal is to have your biceps do all the effort.

Shoulder Presses

  • Starting with your arms at your sides and your elbows bent upward like rugby goal posts, hold a dumbbell in each hand.
  • Your upper arms should be next to your ears as you raise the weights.
  • To begin, slowly lower your back.
  • Choose lighter weights if you notice that your lower back is starting to arch.

Raise your shoulders

  • Raise the dumbbells up and outward to shoulder height, forming a T shape while holding one in each hand with your arms at your sides.
  • Slowly descend to where you were.

RESISTANCE BANDS

Rowing

  • Your exercise bike's post should have an exercise band wrapped around it so that you must reach slightly forward to grab the ends.
  • Pull the band backward while keeping your elbows tightly tucked in at your sides.
  • As you pull, concentrate on pressing your shoulder blades together.


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