Arm Ergometer Squat with Ledge Stabilizer for Excy Full Body Workout
Quick Tip: Optimal Pin Placement for arm ergometer ledge position: No pin (will vary). Place rear on firm surface away from the edge. Get into a squatted position. Keep back flat, spine in neutral position. Keep shoulders over the pedal axis. Pedal down into the surface. Stand for rest. See more positions.
Arm Pedal Exerciser Forward
Reverse Pedal
Crank Back and Forth
Isometric
Arm Ergometer Workout Favorite Benefits
There are so many ways to use Excy as a quality arm ergometer. For this specific arm ergometer position, you fully leverage a stable base for a great upper body cardiovascular workout. This position is great for anyone looking to improve upper body cardio endurance while incorporating a lower body workout. Upper body arm ergometers aren’t always a home or gym staple, but we’re working hard to change that. Our goal is to make the arm ergometer exercise modality readily available anywhere with our unique approach. Whether at home, the gym, or in physical therapy offices, hospitals, and universities.
Arm Ergometer Squat with Ledge Stabilizer Live Workout Videos
Arm Ergometer Physical Therapy Tutorial
The Excy Squat-N-Cycle Arm Ergometer position is very similar to the position with leveraging a ledge for more stability. Watch this video for proper ergonomics when using Excy as an arm ergometer with a ledge. Don’t forget, Excy has multiple arm ergometer positions from standing and seated positions. Don’t forget to also cycle your legs! Explore more here.
Standing Arm Ergometer
Seated Arm Ergometer
Floor or Bed Arm Ergometer
Rowing Arm Ergometer
Planking Arm Ergometer
Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.
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Getting Started
There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.
Pedaling Forwards & Backwards
Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.
Back and Forth Strokes
Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.
Isometrics
Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.
Upper Body Setup Guidelines
- Palms facing each other for arm ergometer
- 5-10 degree in elbow
- Pedal axis at shoulder or 1-2″ below
- Never hyper extend elbow
- Focus on good posture and engage core
- Pin placement will vary based on user preferences and goals
Lower Body Setup Guidelines
- Start with heel on pedal with straight leg
- Cycle with the balls of your feet (aligned with metatarsal)
- 20-30 degree bend in knee while cycling
- Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
- Barefoot and socks favored
- Never hyper extend knee
- Pin placement will vary based on user preferences and goals
On-Demand Exercise, Home Physical Therapy, and Strength Training Instruction!
Download the free Excy mobile coaching application for on-demand, live, and guided workouts. Save workouts, set goals, and keep track of progress over time! Watch instructional videos from physical therapists to learn proper technique. Contact with questions at excy@excy.com or 425-205-9444.
