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Cardio Β· Lower body

Assault bike

Difficulty Endurance

How to perform it

A stationary bike with arm handles that works the whole body – quads and calves pedal, shoulders and back pull the handles. Unlike a regular bike, the arms add the upper half, so intervals send your heart rate way up.

Equipment

  • Assault bikeMachine

Muscles worked

Muscles and artwork credits
  • Front delts
  • Lats
  • Rectus femoris

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Air bike

Exercise family Β· pattern: Endurance

1 family Β· 1 variationDifficulty
  • Assault bikeCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.