•You should be able to feel yourself pivot or bend from the
•Always place the ball of each foot in the center of each pedal.
•Always bring the handlebar as close as possible to your stomach or rib cage. If you are new to exer- cise, don’t extend the bar too far forward for the first few weeks of your exercise program. As your
back becomes stronger and more flexible, allow
the handlebar to travel farther forward for increased range of motion.
•Change grip positions and toe positions often to add variety and balance to each workout.
•Your thumbs can be placed next to the first finger or wrapped around the handlebar. Use these thumb positions interchangeably during each work- out session for greater forearm endurance.
1 | STANDARD WORKOUT POSITION |
We strongly recommend that you begin every exercise session in this posi- tion. As a
Muscles affected: All Major Muscle Groups
2 WRIST ROLL
As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either the close or wide over- hand grip. As you pull the handlebar toward your stomach, roll your knuck- les forward in a smooth motion.
Muscles affected: Forearm Flexors
3 | CENTER POST GRIP |
Grip the center post high with one hand above the other. Perform ten repe- titions. Change your hand positions and perform the same number of repe- titions. For greater emphasis try one hand at a time.
Muscles affected: Biceps and Chest
6