Assault bike (Air bike, Fan bike, Echo bike)

Muscles

• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Teres minor
• Teres major
• Posterior deltoid
• Middle trapezius
• Latissimus dorsi
• Rhomboid major
• Triceps brachii (long head)
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Sit on the bike with feet on the pedals and hands on the moving handles.
2. Pedal with your legs while simultaneously pushing and pulling the handles.
3. Maintain high intensity, as resistance increases with speed.

Form tips

1. Coordinate the push and pull of the arms with the pedaling of the legs.
2. Keep the torso still and avoid swaying side to side.

Similar Exercises

• Elliptical
• Rowing
• Climbing machine
• Indoor cycling
• Treadmill running

Equipment

• Assault bike