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We strongly recommend that you begin every exercise session in this posi-
tion. As a warm-up, it provides a balanced workout, distributing the empha-
sis between upper and lower body. Vary emphasis by pulling more with the
arms or pushing more with the legs. Keep your back vertical and upright at
all times. You should also vary your hand grip to target certain muscle
groups. For example, a wide overhand grip will target your shoulders; a
close overhand grip (shown) will target your triceps; and a close underhand
grip will target your biceps.
Muscles affected: All Major Muscle Groups
STANDARD WORKOUT POSITION
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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
WRIST ROLL
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
CENTER POST GRIP
• You should be able to feel yourself pivot or bend
from the hip, not from the back. Don’t round your
back as the bar moves forward.
• Always place the ball of each foot in the center of
each pedal.
• Always bring the handlebar as close to your stom-
ach or rib cage as possible. If you are new to
exercise, 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.
• Thumbs can be placed next to the first finger or
wrapped around the handlebar. Use these thumb
positions interchangeably during each workout
session for greater forearm endurance.