Arm & Shoulder Exercises for Biking

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Arm and shoulder strength are two things that are very important when it comes to biking. Find out about arm and shoulder exercises for biking with help from a health and fitness coach in this free video clip.

Part of the Video Series: Workout Tips
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Video Transcript

I'm Suzanne Reilley, online health and fitness coach, and I'm here at Firm Body Evolution Holistic Health and Fitness in West Hollywood. Today, I'm going to talk to you about arm and shoulder exercises for biking. In particular having strong biceps is really helpful because it helps you to pull up hills. It's also really helpful to have strong triceps and chest muscles to help support you on the handlebars and it's important to have strong shoulders and back muscles to support everything so you have a balanced musculature. So let's do these in order form largest muscles first to smallest muscles so we don't fatigue the smallest muscles too soon. So first, we're going to look at a bent over row. You're going to take a weight and find a bench where you can comfortably come into this position. The goal here is to work your back muscles, the muscles around your shoulder blades. So lift the weight up and then use those same muscles to lower the weight back down, lift up and back down and repeat this for a count of ten to twelve. For all these exercises, the right weight, the one where you're going to stress your muscles appropriately, is one where you can do no more than ten to twelve with good form. So moving on to the next one, pushups. So this one you can do either on your knees or the regular pushups all the way and the thing to focus on here is your chest. So I want you to really feel your chest muscles working, lower down, pause and come back up. Feel those muscles working as you do this. The next one biceps and we're going to do hammer curls here where the weights are facing forward like this because this is often how you're going to grip your handlebars. You know we don't grip the handlebars like this. So let's do the bicep curls this way, abs are strong, just supporting the movement and you're just moving up and down with good form and with control. Okay, the next one is triceps. You're going to come to the floor, hold the weights above you, keeping your elbows in one position, you're going to lower the weights back with control and then use your triceps to squeeze the weights back up. Use your triceps to resist back down and then to come back up, again complete the set of ten to twelve. Lastly is shoulders. You're going to raise out to the side and then back down, out to the side, and then back down. Do one at a time for a little bit of an ab workout and to be a little bit kinder to your neck or do both at one time if that feels okay to you. I'm Suzanne Reilley, and that's how to do arm and shoulder exercises for biking.


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