Upper Body Workouts You Can Do While on an Exercise Bike

Riding an upright bike or recumbent bike can be a great workout for your lower body, but what about your upper body? Why not save time and double your workout benefit by combining your bike ride with these upper body exercises to take your workouts to the next level.

Woman holding dumbbells with orange background


Bicep Curls

  1. Holding a dumbbell in each hand with your arms at your sides, bend your elbows to curl the weights up to your shoulders.
  2. Lower them slowly back down to your sides. Keep your elbows securely tucked at your sides so that your upper arms do not move.
  3. If you feel the need to swing your arms for momentum, choose a lighter weight. You want your biceps to be doing all the work.

Skull Crushers

  1. Holding one dumbbell with both hands, begin with your arms up over your head, upper arms beside your ears and elbows bent so that the dumbbell hangs down behind your head.
  2. Straighten your arms to lift the dumbbell up above your head, focusing your efforts on your triceps.
  3. Slowly lower back to start. If your lower back arches, choose a lighter dumbbell.

Shoulder Presses

  1. Holding a dumbbell in each hand, begin with your arms out to your sides and your elbows bent upwards like rugby goal posts.
  2. Push the weights upwards so that your upper arms are beside your ears.
  3. Slowly lower back to start.
  4. If you find that your lower back begins to arch, choose lighter weights.

Shoulder Raises

  1. Holding a dumbbell in each hand with your arms down at your sides, raise the weights up and outward to shoulder height, creating a T shape.
  2. Slowly lower back down to start.
  3. As with the bicep curls, choose lighter dumbbells to keep the focus on your shoulder muscles if you have to swing your arms to lift the weights.

Woman stretching resistance band over chest

Resistance Bands


  1. Loop an exercise band around the post of your exercise bike so that you have to reach slightly forward to hold the ends.
  2. Keeping your elbows tucked in tight by your sides, pull the band backwards.
  3. Focus on squeezing your shoulder blades together as you pull.

Back Flies

For more of a challenge for your upper back, try back flies instead. You may need to loosen the band slightly for this exercise.

  1. Hold one end of the band in each hand, and open your arms out to the sides into a T formation, again focusing on squeezing your shoulder blades together.
  2. Engage your abs to keep your lower back from arching.

Woman doing ab exercise on floor with medicine ball

Medicine Ball

Ab Twists

  1. Holding a medicine ball in both hands, tighten your abs to sit up slightly if you are using a recumbent bike, or lean back slightly on a standard upright bike, taking care to keep your balance while pedalling.
  2. Rotate your upper body to bring the medicine ball over to one side. Alternate sides, stopping in the centre between each rep.
  3. Hold the medicine ball close to your body to make the exercise easier, or extend your arms for more of a challenge.

Woman pedalling on bike in home

Find Your Exercise Bike at Orbit Fitness

Here at Orbit Fitness, we carry a huge variety of upright and recumbent bikes for a range of budgets. With over 30 years’ experience in the fitness equipment industry, we have an eye for the latest trends and innovations in personal fitness. 

Published on 23/09/2016

Last updated on 12/11/2021

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