Best Upper Body Ergometer Workouts You Must Try

An upper body ergometer, often called an arm cycle, provides a cardio-focused workout that uses the arms instead of the legs. Unlike treadmills or stationary bikes, the upper body ergometer engages the shoulders, chest, back, and arms while supporting a stable seated or standing position.

Many athletes use it to build cardiovascular capacity while maintaining upper body endurance. At the same time, physiotherapists recommend it to patients who require non-weight-bearing movement or guided rehabilitation.

Upper body ergometer workouts benefit a wide range of users. People recovering after surgery, adults seeking joint-friendly movement, and wheelchair users all find this machine accessible and effective. Because it isolates the upper body, it allows users to stay active without placing pressure on the knees, hips, or ankles.

Dynamo Fitness offers a selection of professional-grade upper body ergometers designed for various training needs. The E650 Arm Cycle provides a focused upper body experience, while the E685 upper body ergometer supports both seated and standing positions with easy adjustments. For those who require total-body adaptability, the E750 UBE includes arm and leg cranks, making it ideal for physical therapy clinics and advanced personal training environments.

What Makes Upper Body Ergometer Workouts So Effective?

Benefits of Upper Body Ergometer Workouts

Upper body ergometer workouts provide full engagement of the arms, shoulders, and upper torso while keeping the lower body relaxed and stable. They deliver high-quality cardiovascular conditioning without the strain that usually comes with running or cycling.

Each rotation of the crank works through a controlled range of motion that supports muscular endurance. At the same time, the rhythmic movement increases heart rate and oxygen uptake, allowing for sustained calorie burn.

These workouts also fit rehabilitation goals. The ability to switch between forward and reverse motion supports joint recovery, muscular balance, and range-of-motion restoration. For those limited by injury, joint pain, or reduced mobility, the ergometer becomes a practical and versatile tool.

With consistent use, the ergometer strengthens key muscle groups. The deltoids, biceps, triceps, pectorals, lats, and core all contribute to the circular stroke pattern. This multi-joint coordination improves upper body function and posture.

Read Also: What is An Upper Body Ergometer

Who Should Use an Arm Cycle?

Physiotherapy programs

People in physiotherapy programs often rely on arm cycles as a safe way to maintain movement while rebuilding strength. The seated position, smooth resistance, and controlled rotation provide an ideal combination for early-stage recovery.

Seniors with limited joint range

Seniors with limited range of motion or joint sensitivity benefit from the machine’s ability to deliver heart-healthy exercise without physical strain.

Athletes needing upper body cardio days

Athletes recovering between lower-body training sessions use the ergometer to maintain conditioning and metabolic output. It keeps their cardiovascular base strong while giving their legs time to rest and repair.

Upper Body Erg for Corporate Offices

Even office workers with postural tension or shoulder fatigue can gain from short ergometer sessions. Over time, the repetitive arm movement supports improved blood flow, better shoulder alignment, and enhanced posture, all of which are essential for long-term joint health and performance.

How to Prepare for an Upper-Body Ergometer Session

To begin every workout with an upper-body ergometer, you need to set it correctly. A poor setup can limit your range and lead to discomfort, so this step deserves your attention.

Adjust the seat and crank height

Start by adjusting the seat and crank height, especially on models like the E685 and E750. Your shoulders should stay level with the crank while your arms extend forward with a soft elbow bend. This posture helps you maintain a smooth stroke and keeps your joints in a safe position throughout the session.

Choose the right grip

The multi-grip handles on these models allow you to switch between neutral and forward-facing positions. A neutral grip works well for rehab and longer endurance sessions, while a forward grip increases muscle engagement during power-based routines.

Warm-up session

Before moving into full exertion, include a proper warm-up. Spend the first three to five minutes at low resistance with a steady tempo. Focus on full circular strokes using both directions—forward and reverse. This wakes up your muscles and prepares your shoulders and elbows for the effort ahead.

Fluid resistance system

You should also know how to use the fluid resistance system. These ergometers feature 10 resistance levels powered by water pressure. Beginners should start with levels 1 to 3 and move upward as strength and control improve. Each level adjusts the resistance gradually, allowing for a natural progression across multiple sessions.

To explore product-specific features such as adjustable seats, resistance controls, and performance monitors, visit Dynamo’s upper body ergometer page.

Upper Body Ergometer Workouts You Can Try Today

Workout #1 – HIIT Fat Burn Circuit (20 Min)

This high-intensity interval workout delivers maximum calorie burn in minimal time. It boosts your cardiovascular capacity while improving your upper body endurance.

Start with a short warm-up: 2 minutes at low resistance with steady, forward strokes. Once you feel ready, increase resistance to a challenging level.

Follow this interval pattern for 15 minutes:

• 30 seconds of high-resistance, fast-paced forward cranking
• 60 seconds of low-resistance, relaxed recovery strokes

Complete 10 rounds in total, keeping your transitions smooth and your breathing steady. For the final three minutes, lower the resistance and slow your pace to cool down. Monitor your heart rate throughout, and aim to stay within your fat-burning zone for best results.

Workout #2 – Rehab Recovery Routine (15–20 Min)

This routine works best for individuals recovering after surgery or easing back into movement after injury. It focuses on gentle range-of-motion improvements, joint reconditioning, and muscular balance.

Begin in a seated position with a neutral grip. Keep resistance low, around levels 1 to 3.

Structure your session like this:

• 2 minutes of forward cranking to activate the front shoulder and chest
• 3 minutes of reverse cranking to target the rear shoulder and upper back
• Alternate between forward and reverse directions every 2–3 minutes
• Maintain a slow, smooth tempo without rushing each rotation

Complete 15 to 20 minutes total. You will support shoulder mobility, enhance circulation, and develop rhythm and control—without adding stress to your joints or muscles.

Workout #3 – Endurance Power Session (25 Min)

This workout builds long-duration stamina and muscular efficiency. It uses steady-state resistance to challenge your aerobic system while keeping a consistent tempo.

Start with a five-minute warm-up at low resistance, maintaining full crank rotations with an even rhythm.

Then follow this plan:

• Maintain steady cranking at a comfortable cadence
• Increase resistance by one level every five minutes
• Track wattage, RPM, and heart rate to stay within your endurance zone
• Avoid sudden changes—keep form tight and breathing controlled

In the final five minutes, return to your initial resistance and slow the pace to finish strong. This session improves cardiovascular endurance and develops muscular control in the shoulders, chest, and upper back.

Workout #4 – Full-Body Combo with Recumbent Leg + Arm Crank

This routine requires the E750 ergometer, which supports both recumbent cycling and upper body cranking. It offers a complete workout by alternating between upper and lower body stations.

Start in the seated leg position with your back fully supported and your feet on the pedals.

Alternate through this cycle:

• 5 minutes of steady-paced recumbent pedaling
• 5 minutes of forward arm cranking at moderate resistance
• Repeat for three total rounds (30 minutes)

During each segment, focus on form and consistency rather than speed. Keep your core engaged and your transitions smooth. This workout suits users in rehab settings, those seeking joint-friendly total-body movement, or anyone balancing cardiovascular fitness with muscular coordination.

Sample Weekly Workout Plan Using a UBE

Consistency creates results, and a weekly structure gives your training a clear rhythm. This plan outlines four distinct workouts to cover intensity, recovery, endurance, and full-body coordination across the week.

Day	Workout Focus	Duration	Resistance Level	Notes
Mon	HIIT	20 min	7–10	Push intervals with recovery
Wed	Rehab	15 min	3–5	Slow pace, include reverse
Fri	Endurance	25 min	6–8	Maintain steady stroke rhythm
Sun	Combo	30 min	5–7	Alternate arms and legs

How to Track Your Progress on an Upper Body Ergometer

Measuring your output helps you move forward with purpose. Each Dynamo ergometer includes a Bluetooth-enabled console that tracks your real-time performance.

You can view data such as wattage, revolutions per minute (RPM), calories burned, and duration. These insights provide a window into how your strength and endurance improve over time.

To enhance tracking, wear a heart rate monitor. This gives you access to training zones, recovery patterns, and average intensity per session. You can adjust resistance levels based on your readings to avoid overtraining or plateaus.

Look for signs of progress in key areas:

• Time to fatigue: How long can you maintain a set pace before slowing down?
• Stroke power: Are you producing more watts at the same resistance?
• Calorie output: Has your average burn per session increased?
• Cadence stability: Are you holding consistent RPM for longer periods?

Make a habit of recording metrics weekly. This not only validates your results but also keeps motivation high.

Start Your Upper Body Ergometer Routine Today

A UBE machine provides a practical solution for anyone seeking low-impact movement, muscular strength, and cardiovascular improvement.

You can explore the full range of Dynamo upper body ergometers and premium gym equipment at one of our fitness showrooms in Australia or on our website. Each model offers premium resistance control, Bluetooth performance tracking, and ergonomic design that supports safe and scalable progress.