Dumbbell Bent Over Row
Alternative option to – Suspension Cable Pull-ups – see Page 1 above.
- Bend forward, tipping at the hips.
- Keep your lower back flat.
- Lift weights, leading with your elbows.
- Knees soft – weight through heels.
- Engage core.
- Complete 12-15 reps
Muscles used
- Latissimus dorsi, erector spinae, trapezius, rhomboid, biceps, posterior deltoid.
How will this help you on the bike?
- The bent over position closely resembles a common riding posture (especially when climbing). A great exercise therefore to help you get stronger in the hills!
Cable Reverse Woodchop and Cable Woodchop
Part 1 – Reverse Cable Woodchop
- Pull the cable up from knee height on one side, across the body with straight arms, and finish above opposite shoulder.
- As you untwist your torso, stand up straight with knees extended.
- Breathe in as you lift, breathe out as you chop back down.
- Complete 8-12 reps
Muscles used
- latissimus dorsi, internal and external oblique, deltoid
How will this help you on the bike?
- builds strength in the back of the body (posterior chain muscles) which is crucial when riding a bike
Part 2 – Cable Woodchop
- Pull the cable down from above one shoulder, across the body with straight arms, finishing below opposite knee.
- As your hands pass your shoulders, engage the core, twist and crunch your abs.
- Breathe out as you pull the cable down, breathe in as you return to the top of the move.
- Complete 8-12 reps.
Muscles used
- rectus abdominus, external and internal oblique, latissimus dorsi, deltoid, pec major
How will this help you on the bike?
- works your anterior muscles (front of body) which are vital when you spend all the time bent forward over the handlebars.
Dumbbell Raise and Sweep
- Stand with knees slightly soft, grip 2 dumbbells with palms facing towards the body.
- Lift one arm up in front of you, and simultaneously lift the other arm out to side. Keep elbows extended.
- Alternate with each arm – front and side, then swap.
- Nice smooth movements. Relax neck and shoulders.
- Complete 6-10 reps each side.
Muscles used
- Deltoids – lateral, anterior.
How will this help you on the bike?
- works both the shoulders and core at the same time, to mimic exactly what happens when you ride. The two different shoulder movements will activate deeper stability muscles in the core to prevent twisting (just like on a bike) = more power to the legs
Lunge with dumbbell bicep curl
- Hold a dumbbell in each hand.
- Inhale – step forward onto front foot, bending back knee towards floor and back foot on toe.
- At same time curl dumbbells up. Maintain tall posture, relax shoulders.
- Exhale – step back pushing off front heel, and lower weights back down. Engage core.
- Complete 8-12 reps each leg.
Muscles used
- quadriceps, glutes, deltoids, biceps
How will this help you on the bike?
- this will build strong legs to deliver maximum power on every pedal stroke, as well as core and upper body strength, making this an essential whole body exercise for all cyclists.
Reverse abdominal crunch
- Lie on your back, feet together, knees bent at 90 degrees, arms out flat at shoulder height.
- Focus on lifting your hips up off the floor, bringing knees over chest.
- Slowly lower back down and repeat.
- Complete 12-15 reps or until fatigue.
Muscles used
- rectus abdominus, internal and external obliques, transverse abdominus, quadriceps, hip flexors
How will this help you on the bike?
- builds strength in your lower abs, to provide a solid base for your legs to drive from on every pedal stroke.
Swiss Ball Prone Superman
- Lie across ball in prone position (body facing downwards); ball should be underneath lower abs/ upper thigh area; arms at the side
- Brace feet against a wall (or ask partner to assist) knees slightly bent, toes should be touching ground
- Exhale through mouth and lower your upper body around the ball; inhale through nose and lift whole torso upwards
- Focus on squeezing your scapula (shoulder blades together)
- Externally rotate arms as you raise up; palms should face outwards and thumbs up
- Hold position for 3-5 secs and lower back to starting position
- Complete 8-12 reps
Muscles used
- Erector spinae, glutes, hamstrings
How will this help you on the bike?
- A great way to offset the forward head posture that cycling demands. This will strengthen your back and stabiliser muscles, stretch out your chest and shoulders, and help prevent injury.
Plank
- Knees or toes
- Lean on forearms; elbows beneath shoulders.
- Make bridge with flat back (avoid bum in air).
- Engage core. Slow controlled breathing.
- Aim for 30-90 seconds.
Muscles used
- rectus abdominus, external and internal oblique
How will this help you on the bike?
- this isometric hold (no movement) is key to building a strong base of support during every pedal stroke. By focusing on your breathing, it will also strengthen your respiratory muscles for increased overall endurance.
Click on Page 4 of this article, for 4 ‘cycle specific’ stretching and breathing exercises.
