What is An Upper Body Ergometer? Exploring Benefits and Workouts

Upper body ergometer unlocks endurance levels similar to those of a boxer, builds the kind of cardiovascular capacity long-distance runners rely on, and strengthens the shoulders with precision and control. It serves beginners, athletes, and professionals alike, each with a different goal but the same desire for functional, powerful performance.

What Is an Upper Body Ergometer?

An upper body ergometer, often referred to as a UBE or arm crank machine, serves as a cardio and strength tool that targets the upper half of the body through a continuous pedaling motion performed with the arms.

While it shares a structural resemblance to a stationary exercise bike, the UBE shifts the entire focus to the shoulders, arms, chest, and back. The arm bike is ideal for those who want to increase endurance, improve mobility, or recover after an injury.

The Motion of the Arm Ergometer

The movement of UBE involves gripping two rotating handles positioned in front of the user and pushing and pulling them in a circular motion. This motion activates major muscle groups across the upper body while also raising the heart rate.

As resistance increases, so does muscular engagement, turning each session into a full-scale conditioning challenge. Users can sit or stand depending on their goals, which adds another layer of versatility.

Components of Upper-Body Ergometer

Every upper body ergometer features a stable base, an adjustable seat or platform, dual handles attached to a central flywheel or resistance unit, and a performance console that tracks metrics such as RPM, distance, calories, and time.

Some advanced machines also include programmable settings to support interval training or rehab protocols. The crank height often adjusts to accommodate users of various sizes and to suit both seated and standing modes.

Several types of upper body ergometers exist, each with its own focus.

• Entry-level models, usually manual and straightforward, work well in home settings for users seeking light cardio or rehabilitation.
• Mid-tier machines offer more resistance options and basic tracking features.
• Commercial-grade models come equipped with magnetic or air resistance systems, touchscreens, and programmable modes suited for high-performance gyms or medical centers.

How Upper Body Ergometer Works + What It Hits

The upper body ergometer delivers measurable, research-supported benefits that extend across strength, cardio, and rehabilitation. While many fitness tools focus on specific outcomes, the UBE addresses multiple goals in one motion.

According to the National Strength and Conditioning Association (NSCA), consistent use of an upper body ergometer improves cardiovascular output, builds muscular endurance in the upper body, and supports recovery after injury.

This machine serves as a valuable addition to any gym setup, especially for individuals who need a lower-limb alternative or want to strengthen the shoulders without placing stress on the spine or knees. It allows users to isolate effort while keeping the joints safe and supported.

The table below highlights key benefits and their impact on the body.

Benefit	Impact on Body & Training
Upper body cardio	Boosts heart rate while giving legs a complete break
Active recovery	Supports shoulder, back, and arm rehab with control
Calorie burn	Reaches 300–500 kcal/hour at moderate intensity levels
Accessible fitness	Fits users with limited mobility or leg-based injuries
Strength-endurance	Trains shoulders, chest, triceps, and core effectively

Who Should Use a UBE? (And Why It Works for Everyone)

The upper body ergometer adapts to a wide range of needs, which makes it one of the most versatile machines in any gym. While many associate it with rehabilitation, this machine performs far beyond that role.

You are recovering from an injury

Those recovering after surgery, managing joint limitations, or using a wheelchair often rely on UBEs to rebuild strength in the shoulders, back, and arms. Physical therapists include it in rehab programs because the movement stays controlled, safe, and easy to adjust.

You are an athlete

For athletes who need explosive arm endurance, especially in boxing, swimming, or CrossFit, the UBE offers targeted conditioning that mimics sport-specific effort. Since it supports both HIIT and sustained sessions, it fits naturally into high-performance routines.

You are a busy professional

Busy professionals who lack time for long gym visits also benefit. A 20-minute UBE session provides a full-arm strength and cardio workout in one compact burst. It works well at home or in the office.

General public

Older adults often prefer low-impact exercise, and the UBE provides just that. It helps preserve mobility, improves circulation, and supports safe, steady movement through the arms and shoulders. Because it removes stress from the knees and hips, it remains joint-friendly while still challenging.

Benefits of Using an Upper Body Ergometer

The UBE stands out because it delivers results and supports strength, cardio, and recovery in ways that few gym machines can match. To see why, break its value into three clear advantages.

Increased Strength and Power

The upper body Erg engages the entire upper body through a powerful push-and-pull action. With each rotation, it activates the chest, shoulders, back, and arms while also involving the core.

Improved Cardiovascular Health

Users who want a strong heart without relying on treadmills or bikes often turn to the UBE. It supports high-intensity intervals and steady-state routines, both of which help improve cardiovascular function. The machine trains aerobic zones effectively and serves as an ideal option for cross-training days or active recovery periods.

Mobility + Recovery

In physical therapy centers, the UBE continues to serve as a trusted tool for increasing the range of motion. The repetitive circular motion helps reduce stiffness, activate underused muscles, and improve blood flow.

The UBE supports recovery after injury and provides a gentle way to restore control. This benefit alone makes the UBE a smart choice for users who prioritize long-term mobility and functional strength.

Upper-Body Ergometer Workouts for All Fitness Levels

Warm-up

Interval Burn (HIIT Style)

Alternate between 30 seconds of high-intensity effort and 30 seconds of slow cranking for 15 rounds. This structure improves cardiovascular output and maximizes calorie use without long-duration training. Increase resistance every five rounds to raise intensity.

Goal: Fat loss and endurance
Duration: 15 minutes
Tip: Maintain a strong grip and upright posture throughout.

Strength Endurance

Sustain a moderate pace for 20 minutes without stopping. Adjust the resistance to stay within your aerobic threshold. This workout helps develop upper-body stamina and mental focus, which supports longer sessions over time.

Goal: Conditioning
Duration: 20 minutes
Tip: Use both forward and reverse motions to engage different muscle groups.

Power Push Set

Crank at maximum resistance for 1-minute intervals with 1-minute rest between each set. Complete five sets. Focus on strong, steady revolutions that activate your entire upper body.

Goal: Strength
Duration: 10 minutes
Tip: Keep elbows slightly bent to protect your joints.

Mobility Recovery Flow

Move at a light pace with low resistance for 10–12 minutes. Concentrate on smooth, consistent motion without straining. This approach suits post-injury sessions or active recovery days.

Goal: Joint mobility and circulation
Duration: 10–12 minutes
Tip: Focus on controlled breathing and a full range of motion.

Cool-down

Slow down the arm movements and gradually decrease the intensity to bring your heart rate back down. 

What is the upper body ergometer used for?

An upper body ergometer strengthens the arms, shoulders, chest, and core while improving cardiovascular endurance. It supports fitness, rehab, and performance goals through arm-powered cycling.

Is an upper body ergometer good for rehab?

Yes, the upper body ergometer supports shoulder, arm, and back rehabilitation by providing controlled, low-impact motion that improves mobility and circulation.

What is the difference between a rowing machine and an ergometer?

Rowing combines upper and lower body effort using a sliding seat and pull stroke. An upper body ergometer isolates the arms and shoulders with a crank system, removing leg involvement.

How long do you use an ergometer for?

Most sessions last 10 to 30 minutes, depending on fitness level and goal. Short intervals target strength and endurance, while longer durations build aerobic capacity.

Order Your Upper Body Erg Today

The upper body ergometer delivers results that extend beyond cardio. It improves strength, increases endurance, and supports recovery, all in one compact format. 

Dynamo Fitness offers a wide range of gym equipment with exceptional support at every stage of your fitness journey.

Visit us at one of our mega showrooms in Australia today and experience our premium equipment hands-on before buying.

1. Gym Equipment Melbourne Stores.
2. Gym Equipment Sydney Store.
3. Gym Equipment Adelaide Store.
4. Gym Equipment Perth Stores.
5. Gym Equipment Brisbane Store.
6. Gym Equipment Yagoona Store.

Our commitment to quality, service, and performance makes it a leading destination for serious fitness buyers. We also offer fast, Australia-wide shipping so you get your machines on your doorstep.