Upper Body Exercises on the FreeStep

The FreeStep Recumbent Cross Trainer delivers a total body workout, benefiting your lower body with its fluid stride resistance pedal motion as well as your arms, abs and back with its synchronized handle motion.

In this article, we’ll focus on simple changes you can make with the handle position or grip that will allow you to target different muscle groups in your arms and upper body. You can also adjust the push ratio (the amount of force you use for your legs to push the pedals versus your arms to push the handles) to adjust focus and intensity. Here are just a few variations you can try on your FreeStep Recumbent Cross Trainer:

Upright Handles

Exercise: Chest Press

Target Muscles: Chest, Shoulders and Arms

Benefits: One of the most popular upper body exercises, the Chest Press strengthens the front of your upper body for increased push power. You’ll work the upper and lower pectoral muscles, which fan out from your shoulder to your sternum, and also engage the front and back of your shoulders and the triceps at the back of your upper arms.

Hand Position: Handles upright, hands and thumbs over the top.

Motion: Focus on the PUSH. Alternate pushing the handles away from your body with each arm. Avoid assisting the motion with the opposite arm.

Exercise: Seated Row

Target Muscles: Back, Shoulders and Arms

Benefits: The Seated Row strengthens the muscles surrounding the spine, including the erector spinae, trapezius, rhomboids and latissimus dorsi, helping to improve posture while also reducing the risk of developing back-related conditions.

Hand Position: Handles upright, hands placed vertically or at the top.

Motion: Focus on the PULL. Alternate pulling the handles toward your body with each arm. Avoid assisting the motion with the opposite arm.

Downward Handles

Exercise: Bicep Curl

Target Muscles: Biceps

Benefits: The Bicep Curl primarily strengthens the biceps and brachialis muscles – which are vital for everyday situations that require strength, such as carrying groceries, lifting boxes, holding a child, pulling open doors, etc. while also engaging the shoulders, hands, and forearms.

Hand Position: Handles down, hands inverted on the handles and thumbs wrapped over the top.

Motion: Keep your upper arms close to your body and focus on the upward curl, alternating sides with each pull. Flexion should occur at the elbows to curl up, and avoid assisting the motion on extension.

Exercise: Tricep Extension

Target Muscles: Triceps

Benefits: Toning and strengthening the triceps increases the functionality, flexibility and range of motion of the arms. Not only do the triceps contribute to overall arm strength but act as a stabilizer for your elbows and shoulders.

Hand Position: Handles inverted, overhand grip, thumbs on top.

Motion: Keep your upper arms close to your body and focus on the downward extension, alternating sides for each push. Avoid assisting on the upward motion.