10 Best Hands Bike Alternatives for Limited Equipment
If you can’t use the Hands Bike, use exercises that still isolate the pectorals: pec deck machine, cable flyes, dumbbell flyes, single-arm cable press, or incline dumbbell press. Focus on a 10–20° elbow bend, controlled eccentric, and a full pec squeeze to keep tension on the pectoralis major rather than the anterior deltoid.
Original Exercise: Hands Bike
How to Perform Hands Bike
- Adjust the seat height and handlebar position to a comfortable level.
- Sit on the ergometer with your back straight and feet on the pedals.
- Grasp the handles with your hands and position your arms at a 90-degree angle.
- Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
- Continue pedaling for the desired duration or number of repetitions.
Best Hands Bike Alternatives
1. Butterfly
98.6% MatchHow to perform this exercise
- Sit on the machine with your back flat on the pad.
- Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
- Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
- Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.
- Repeat for the recommended amount of repetitions.
2. Cross Over - With Bands
81.4% MatchHow to perform this exercise
- Secure an exercise band around a stationary post.
- While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
- Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
- While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
- Slowly return to the starting position as you inhale.
3. Cable Lying Fly
81.2% MatchHow to perform this exercise
- Attach the handles to the cables and lie flat on a bench with your feet flat on the ground.
- Hold the handles with your palms facing each other and your arms extended straight above your chest.
- Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring your arms back to the starting position.
- Repeat for the desired number of repetitions.
4. Cable Middle Fly
81.2% MatchHow to perform this exercise
- Attach cables to both sides of a cable machine at chest height.
- Stand in the center of the machine with one foot slightly in front of the other.
- Grasp the handles with an overhand grip and extend your arms out to the sides.
- Keep a slight bend in your elbows and maintain a slight forward lean.
- Engage your chest muscles and bring your arms forward in a sweeping motion.
5. Cable Decline Fly
80.1% MatchHow to perform this exercise
- Adjust the cable machine to a decline position.
- Stand facing away from the machine with your feet shoulder-width apart.
- Hold the handles with your palms facing forward and your arms extended straight out in front of you.
- Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
- Pause for a moment at the fully extended position, then slowly return to the starting position.
6. Cable Cross-over Variation
80.1% MatchHow to perform this exercise
- Adjust the cable pulleys to chest height.
- Stand in the center of the cable machine with one foot in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Take a step forward, keeping your arms slightly bent.
- With a slight bend in your elbows, bring your hands together in front of your chest.
7. Bodyweight Flyes
80.1% MatchHow to perform this exercise
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
- After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
8. Cable Standing Up Straight Crossovers
80.1% MatchHow to perform this exercise
- Stand in the middle of a cable machine with your feet shoulder-width apart.
- Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
- Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
- Pause for a moment, then slowly return to the starting position, keeping your arms extended.
- Repeat for the desired number of repetitions.
9. Cable Crossover
80.1% MatchHow to perform this exercise
- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
10. Cable Upper Chest Crossovers
80.1% MatchHow to perform this exercise
- Attach the handles to the cables at chest height.
- Stand in the center of the cable machine with one foot slightly in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Keep a slight bend in your elbows and engage your core.
- Pull the cables together in front of your chest, crossing them over each other.
Why You Might Need a Hands Bike Alternative
You might substitute the Hands Bike because the machine isn’t available, you have shoulder pain, or you want greater range of motion or unilateral work. Machines often lock you into a fixed path; free weights and cables let you adjust elbow angle and scapular position to shift activation between the sternal and clavicular heads of the pectoralis major. For shoulder issues, choose movements that limit unwanted humeral internal rotation and keep the scapula retracted. Technique cue: maintain scapular retraction and a slight elbow bend to target the chest and reduce deltoid dominance.
How to Choose the Right Substitute
Choose a substitute based on your goal, equipment, and joint health. For pure isolation and peak contraction use pec deck or cable flyes and focus on a slow 2–3 second eccentric and an isometric squeeze at peak contraction. If you need progressive overload and strength carryover, use dumbbell or barbell presses with controlled descent and full pec stretch to emphasize muscle fiber recruitment. For shoulder pain, select single-arm cable presses and keep the elbow slightly tucked to reduce strain on the glenohumeral joint and maintain chest activation.
Frequently Asked Questions
What muscles does Hands Bike work?
The Hands Bike primarily targets the pectoralis major, with secondary activation of the anterior deltoid and short head of the biceps for stabilization. Its movement emphasizes horizontal adduction of the humerus, so the sternal pec fibers do most of the work.
What is the best bodyweight alternative to Hands Bike?
The best bodyweight alternative is the push-up variation with elevated hands and slow tempo — place hands on parallel blocks or rings to increase range and keep elbows at roughly a 45° tuck to emphasize chest. Cue a full chest squeeze at the top to maximize pectoral activation.
Can I build muscle without doing Hands Bike?
Yes. You can build chest muscle with presses, flyes, and progressive overload using dumbbells, barbells, cables, or bodyweight. Prioritize tension on the pectoralis major by controlling tempo, keeping the elbows slightly bent, and ensuring full range of motion.
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