Fitness + Well-being

How to Tone Your Arms on a Bike

Add definition to your arms with these simple exercises.


Did you know that you can get a great arm workout on a stationary bike? Watch the video above to see Daniel Wiener, master instructor at SoulCycle, demonstrate exercises that will tone your biceps, triceps and shoulders while cycling.

Begin with Shoulder Exercises

1. While sitting on your bike, adjust your hands to a push-up position with your elbows pointed outward and your arms slightly bent.2. Start peddling and perform small push-ups, bending your elbows outward. Remember to keep your core engaged.3. For a more intense workout, come out of your saddle and continue the push-ups.

Then Work the Triceps

1. Grab a small hand weight (if you don’t own hand weights, a small can of soup will do).2. Come out of your saddle, lean slightly over your bike and contract your abs for additional support.3. Keep one hand on the handle bar and pull the other elbow back.4. Begin straightening your arm behind you to activate the triceps.5. Continue until you tire the muscle, then switch arms.6. For a more intense workout, perform the exercise out of your saddle.

Finish with the Biceps

1. With a pair of small weights, sit up tall on your bike.2. Slow your pedal stroke and begin alternating bicep curls (go for a full range of motion).3. For more of a challenge, reach your arms straight out in front of you with your palms facing the ceiling. Bend your forearm to a 90 degree angle. Perform the bicep exercise by bending one arm in at a time towards you while keeping your arms at chest height. Not only will this strengthen your biceps, but your shoulders and triceps as well.

Strong, toned arms will make you look and feel better, and also help to perform your daily activities with ease and confidence. For a killer , or to learn how to to achieve maximum results, be sure to check out our other great cycling videos.