Technique
- Step onto the pedals and grasp the handles.
- Move your arms and legs in a vertical climbing motion: one hand goes up with the opposite foot, while the other hand with it’s opposite foot goes down.
- Coordinate opposite limbs (e.g., left arm/right leg) for a smooth climbing rhythm.
Form tips
- Maintain a tall posture and do not lean into the handles.
- Distribute weight evenly between your arms and legs.
Muscles
Strength
Primary
- Biceps
- Forearms
- Back
- Quadriceps
- Pelvis
- Hamstrings
- Glutes
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Chest
- Legs
- Hip adductors
Individual muscles
Individual muscles
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Latissimus dorsi
- Teres major
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Semitendinosus
- Semimembranosus
- Biceps femoris (short)
- Biceps femoris (long)
- Gluteus maximus
- Iliacus
- Psoas major
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Cardio
Joint movements
trains stretches
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