Cycling is an excellent form of exercise for your lower body, but if you want to maximize your performance and prevent injury, it’s important to also focus on strengthening the muscles in your upper body.
Upper body exercises can help improve posture, increase stability, and give cyclists more power as they pedal. Additionally, these exercises can help prevent common cycling injuries such as neck pain or shoulder impingement.
In this article we’ll look at some essential upper body exercises that all cyclists should be doing to get the most out of their rides.
We’ll discuss how each exercise works and why it’s important for cyclists so you can start building a stronger upper body today.
Why Cyclist Should Work Their Upper Body?
Cyclists need strong upper body muscles for many reasons. Not only do they help provide stability and support while on the bike, but they can also give you more power when pedaling.
Additionally, strong upper body muscles can help improve posture while riding and reduce the risk of neck and shoulder injuries.
By taking the time to work on the muscles in your upper body, you can improve your performance and prevent common cycling injuries.
How Often Should You Workout Your Upper Body While Cycling?
The frequency with which you should workout your upper body depends on a few factors.
Your overall fitness level, current strength levels and the type of cycling you are doing will all have an impact on how often you need to perform upper body exercises.
Generally speaking, cyclists should aim to do at least two upper body workouts every week in addition to their cycling workouts.
By doing so, they can ensure that their muscles remain strong and prevent common injuries from occurring.
Essential Upper Body Exercises for Cyclists: Read in Details
Things You May Need:
- Pull Up Bar
- TRX Suspension System
- Bench for Dips
- Dumbbells or Barbells
Chin Ups
Chin ups are one of the best upper body exercises for cyclists as they help to develop overall back strength and improve posture.
To perform this exercise, grasp a pull up bar with an overhand grip (palms facing away from you) and pull your chin up above the bar before lowering yourself back down.
Triceps Dips
Triceps dips are a great exercise for cyclists, as they help to strengthen the triceps muscles which are important for providing power and stability on the bike.
To perform this exercise, sit at the edge of a bench or chair with your palms facing down alongside your hips. Lower your body until your elbows form a 90 degree angle and then push yourself back up to the starting position.
Shoulder Press
Shoulder presses are an important exercise for cyclists as they help to keep your shoulders healthy and strong, which is essential for long rides.
To perform this exercise, hold a dumbbell or barbell in each hand with your palms facing forward and lift them up above your head until your arms are fully extended. Lower the weights back to starting position and repeat.
Push Ups
Push ups are an essential exercise for cyclists as they strengthen the chest, shoulders, and triceps which are all important muscles in cycling.
To perform this exercise, start by laying on your stomach with your hands slightly wider than shoulder-width apart.
Push yourself up off the ground until your arms are fully extended and then lower back down to starting position.
Rowing
Rowing is a great exercise for cyclists as it helps to build strength and stability in the shoulder, upper back, and core muscles which are all important for cycling performance.
To perform this exercise, sit at a rowing machine with your feet flat on the floor and grasp the handles. Pull back against the resistance of the machine and then slowly release to starting position.
By incorporating these exercises into your routine, you can help strengthen your upper body muscles, improve performance on the bike, and prevent cycling injuries.
Diamond Pushups
Diamond push ups are an excellent exercise for cyclists as they target the triceps, chest, and core muscles which are important for power and stability on the bike.
To perform this exercise, begin in a plank position with your hands directly below your shoulders and form a diamond shape with your index fingers and thumbs.
Slowly lower yourself down until your chest touches the ground and then press back up to the starting position.
Bent-Over Rows
Bent over rows are a great exercise for cyclists as they help strengthen the muscles in the upper back which is important for stability and power while riding.
Barbell Curls
Barbell curls are an important exercise for cyclists as they help to strengthen the biceps muscles, which can help improve your grip on the handlebars.
To perform this exercise, stand with your feet shoulder-width apart and hold a barbell in both hands with an underhand grip (palms facing up).
Curl the bar up towards your chest, then slowly return to starting position.Repeat these exercises several times a week and you’ll start to see the benefits in no time.
With regular strength training, you can help improve your cycling performance, prevent injuries, and build strong muscles that will last for years to come. So get out there and get stronger today.
Dumbbell Shoulder Presses and Lateral raises
Dumbbell shoulder presses are an important exercise for cyclists as they help to strengthen the deltoids which support the shoulder joints and increase stability on the bike.
To perform this exercise, hold a dumbbell in each hand with your palms facing inwards and press them up above your head until your arms are fully extended.
Then lower back down to starting position and repeat. Lateral raises are also a great exercise for cyclists as they help to strengthen the lateral deltoids which assist in stabilizing the shoulder joint and improve performance on the bike.
To perform this exercise, hold a dumbbell in each hand with your arms straight down by your sides.
Lift them up to the side until they are parallel to the floor and then slowly lower back down to starting position.
Repeat both exercises several times a week to help strengthen your shoulder muscles, improve cycling performance, and prevent injuries.
Concentration Curls
Concentration curls are a great exercise for cyclists as they help to strengthen the biceps muscles which can improve your grip strength on the handlebars.
To perform this exercise, stand with one foot in front of the other and hold a dumbbell with your palm facing up. Bend your arm and curl the weight up towards your shoulder before slowly returning to starting position.
Repeat several times with each arm to help strengthen your biceps and improve cycling performance.
Dumbbell rows
Dumbbell rows are an important exercise for cyclists as they help to strengthen the muscles in your back which can improve stability and power while riding.
To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in one hand.
Bend over at the waist and row the weight up to your side until your elbow passes your torso.
Then lower the weight back down to starting position and repeat.
Repeat several times with each arm and you’ll start to see the benefits.
TRX Triceps Extensions
TRX triceps extensions are a great exercise for cyclists as they help to strengthen the muscles in your arms which can improve your grip on the handlebars.
To perform this exercise, stand with your feet shoulder-width apart and hold onto the TRX handles with an overhand grip (palms facing down).
Bend your elbows and lower yourself down until your elbows reach about 90 degrees.
Then press back up to starting position and repeat. Repeat several times a week.
Final Words
Strength training is an important part of any cyclist’s routine and can help you improve performance, prevent injuries, and build strong muscles that will last for years to come.
By incorporating exercises such as dumbbell shoulder presses, lateral raises, concentration curls, dumbbell rows, and TRX triceps extensions into your routine several times a week, you can start to see the benefits in no time.
