Bicep Exercises with Excy for Single Arm Curls and Dual Arm Curls

Quick Tip: Optimal Pin Placement: Top hole for bicep exercises. Place the hand of the arm you wish to exercise under the pedal with your palm facing up in a position to pull the pedal towards you. Crank the pedal to your chest while holding the Excy Rear firmly. To curl both arms, simply place both hands on the pedals and crank in full reverse rotations. See more positions.

Bicep Exercises: Left Arm

Bicep Exercises: Right Arm

*Exercise illustrations ©2018 PT-Helper

Bicep Exercises Setup Overview

Setup: Place the opened Excy system on a table. Use the pin to adjust the height to your preference (top hole is optimal). Place the Rear Bar at the edge of the table with your feet securely in a comfortable position. Place the hand of the arm you wish to exercise under the pedal with your palm facing up in a position to pull the pedal towards you. Make sure your thumb is not near the crank arm as it may get pinched during cranking. Hand gloves can be added for comfort. Place your resting hand on the Excy Rear near the base and hold firmly below the pedal axis so you don’t hit your hand. Follow the same process if you wish to use Excy for bicep exercises in bed, from a chair, or on the floor. Simply find your preferred upper body ergometer position, follow appropriate setup guidelines, and rotate your hands into the bicep exercise position. Exercise: Bend your arm at the elbow and curl the pedal towards yourself while holding the Excy Rear firmly. Once your exercising arm is in the top position near your chest, switch hand positions to exercise the opposite bicep. Doing single arm bicep curls is optimal for higher resistance ranges. For lower resistance ranges, you might consider leaving both hands on the pedals in the bicep exercise position and pedaling both hands in full reverse circles. It’s important to not hunch forward. Keep your chin up, back straight, shoulders back, and your torso/core strong. Do not lock knees. Squats and calf raises can be added to this position for additional complexity.

Other Positions to Explore Bicep Exercises with Excy

Shift Hand Position for Curls

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.


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.


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.

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 or 425-205-9444.

Download the PT-Helper App! Excy has partnered with PT-Helper to make it easy to create and follow a customized Excy home exercise program. Hundreds of other physical therapy and wellness exercises are also available.  The app takes you through your program every step of the way. Visit us at

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