Eight athletes will face off in the Lone Star State.
Last updated on March 29th, 2024
The 2024 Houston Tournament of Champions Proshow will occur in The Woodlands, TX, on Saturday, March 30, 2024. The headline of this event will be the IFBB Pro League Wellness division, and eight athletes are slated to grace the stage and face the judges.
The contest’s winner will earn qualification to the 2024 Wellness Olympia on Oct. 10-13, 2024, in Las Vegas, NV. Going into the 2024 Houston Tournament of Champions, none of the contestants have yet qualified for the 2024 Olympia. The roster for this show is below, with names in alphabetical order, courtesy of the IFBB Pro League website:
Amanda Burnett is the defending champion, having won it in 2023. She will aim to repeat as champion and earn that Olympia qualification. Burnett competed in the 2023 Wellness Olympia in Orlando, FL, finishing outside the top 15.
Burnett was also the 2022 Legion Sports Fest Pro winner. She is coming off a fifth-place finish at the 2024 Wellness International UK event in Birmingham, England.
Jennifer Zollars
Jennifer Zollars ranked second to Burnett in the 2023 edition of this contest. She finished in the top five of all five pro shows she competed in during the 2023 season with two silver placings but did not achieve a win and, therefore, did not advance to the 2023 Olympia.
Zollars kicks off her third pro season at this show and hopes to secure her first victory in the pro ranks. The rematch with Burnett will certainly be one to watch.
Cassandra Pennington
Casandra Pennington was the runner-up to Bruna Seredich at the 2024 Sampson Showdown Pro show on March 23, 2024. Although that rank didn’t score Pennington qualification for the Olympia, she can still make it to bodybuilding’s grandest stage by winning a pro show before Sept. 15, 2024.
This will be the second show of Pennington’s second pro season. She kicked off her pro career in 2023 with two shows. Her best finish was silver at the Southern California Pro.
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Featured Image: @tiffany.padilla.9843 on Instagram
If you’re a pure strength athlete, you may have never been much of a cardio enthusiast. Your tendency has always been to look at cardio as a necessary evil that you need for your heart health. That’s when you scroll through TikTok and find influencers and weekend warriors alike dancing on treadmills. And suddenly, the treadmill looks…kind of fun.
Still, the footwork looks pretty complicated. The good news? You can pull off a treadmill dancing workout even if you have two left feet. We asked the Certified RRCA Run Coach Ludgina Dieujuste, who runs the YouTube channel Treadchic, to give us some insight into these kinds of workouts. She also gave us three workouts you can try out — and if it can spice up your cardio routine, why not?
What Is Treadmill Dancing?
Treadmill dancing is precisely what it sounds like. It’s the act of combining dance choreography with walking on a treadmill to create an entertaining workout set to music. Treadmill dance routines can include complex dance steps like the cha-cha, originating from Cuba, Zumba, and hip-hop.
Don’t let all this intimidate you if you’ve got no coordination or rhythm to speak of. Your workout can also consist of simple rhythmic hand gestures and head movements.
Try These 3 Treadmill Dancing Workouts
If you feel like adding some vibrant movements to your treadmill routine, here are three treadmill dance workouts that are safe and simple, yet strenuous enough to be a true workout. Dieujuste, who created these workouts, suggests that you begin with a brief dynamic warm-up before diving into each of these routines.
This is a simple workout to familiarize yourself with rhythmic walking. You’re not aiming for speed here — in fact, please go slowly, especially until you feel completely comfortable and confident. Even then, you’ll want to exercise caution. Keep the belt speed lower than your normal walking pace, particularly when you’re shuffling. Only increase the speed gradually.
The Workout
Perform these rounds 10 times.
One-minute walk
30-second side shuffle right
30-second side shuffle left
How Often to Do This Workout: This is pretty low-impact, so you can do it daily if you want!
Modifications
Make it Easier: Replace the side shuffles with a less complex simple side-step.
Make it Harder: Replace all of the walking with shuffle steps, or double the workout length.
Coach’s Tip: Always have your hands free and ready to catch yourself on the railing (and make sure your running shoes are tied!).
2. Incline Pyramid with Arm Movement
What’s a dance party without some arm action? Sure, in the gym, we typically think about the best arm exercises in terms of barbells and dumbbells. But on the treadmill, you’ll transform your traditional curls and presses into dance.
The Workout
Perform these rounds two times.
One minute at 1.0 incline
One minute at 2.0 incline
One minute at 3.0 incline
One minute at 4.0 incline
Two minutes at 5.0 incline
One minute at 4.0 incline
One minute at 3.0 incline
One minute at 2.0 incline
One minute at 1.0 incline
Throughout the entire workout, keep your arms out and away from the treadmill’s support arms. You’ll get a lot more tired, a lot more quickly, than you think.
How Often to Do This Workout: If your arms are up for it, you can do it every day.
Modifications
Make it Easier: Allow yourself to hold the treadmill and do a regular walk every other minute.
Make it Harder: Spend two straight minutes at each incline level up to incline five, and remain there for the final 10 minutes.
Coach’s Tip: This workout is intended to get you comfortable with keeping your arms free from the treadmill at every relevant incline. Move your arms freely, but maintain your balance.
3. The Medley
When you’re ready to up the ante and get super involved in the dance party (instead of bobbing your head on the side of the dance floor), Dieujuste recommends adding different walking patterns and even kicks to your routine. Yes, you’ll be doing exercises, but don’t forget to turn the music up — be as rhythmic as you can be here. (It’ll add to the fun, we promise.)
The Workout
Perform these rounds two times (switching sides in the second round where appropriate.)
Side Shuffle
One minute at incline 1.0
Side Shuffle
One minute at incline 2.0
Forward Kick
One minute at incline 3.0
Backward Walk
One minute at incline 4.0
Low Squat Walk
One minute at incline 5.0
How Often to Do This Workout: Again, this is pretty low-impact, so you could do it every day.
Modifications
Make it Easier: Replace the low squat walk with a simpler movement or with a regular walk, as the incline is relatively high.
Make it Harder: Turn this workout into a pyramid. Spend two minutes in your low squat walk, and then do the exercises again in reverse order.
Coach’s Tip: While these steps are exercise-like, remember that this is still dancing. You are intended to get into the groove, relax, and enjoy yourself.
Benefits of Treadmill Dancing Workouts
Treadmill dancing may sound like a bunch of fun and games — and it should be exactly that if you’re getting into the spirit of the workout with your favorite gym playlist. It also happens that all of your joyful movements have positive impacts throughout your body.
Cardiovascular Health
You may have gotten lost in music while dancing for an extended period, but you probably noticed before too long that you were out of breath, and your heart rate had skyrocketed. This is because dancing is excellent cardio, as is walking on a treadmill. The fact that your treadmill routine may look a little silly doesn’t make it any less beneficial to your heart.
“Treadmill dance helps to improve your cardiovascular health, specifically because when you’re dancing on the treadmill, your heart rate is going up, then it’s going down, then it’s going up, then it’s going down,” explains Dieujuste. “Your heart rate going up and down throughout the workout is very helpful with improving your heart health, which of course is really important in avoiding chronic disease. If you’ve ever danced on a treadmill — even if it was just for two-and-a-half minutes — your heart rate is going to jump.”
Joint Health
One of the selling points of aerobics and fitness-oriented dance classes is the fact that they tend to be relatively low-impact. Adding basic dance movements to walking on a treadmill gently varies a movement that is already intended to be easy on your joints.
“Compared with the outdoor workouts when you’re on hard services like concrete, these treadmill workouts offer more cushion,” says Dieujuste. “So, of course, it helps to reduce the impact on your joints. Treadmills make it easier for people that have joint pain or that are recovering from injuries to still get a workout in.”
Consistency, Fun, and Mental Health
When you enjoy your workouts, you’re more likely to stick to them consistently. And those workouts themselves — yes, including dance workouts — have been shown to improve people’s mental and physical health indicators. (1)
“Anything that keeps the average person coming back and motivated and consistent is a win,” says Dieujuste. “I think many people fail to be consistent because they don’t really enjoy what they’re doing and they fall off. But if you look forward to something, especially when it comes to fitness, that’s a great benefit. Walking or running can be boring to some people. What the treadmill dance offers a typical person is a chance to put on their favorite tunes while adding some dance moves and calling it a workout. It’s fun for them. We always want to listen to music. You can constantly change it up with different music and different levels.”
Tips for Doing a Treadmill Dancing Workout Safely
Trained dancers can make treadmill dance look effortless in their TikToks and other vids — Harry Shum Jr., anyone? But for the average gymgoer, the process of transforming an ordinary walking workout into a coordinated dance workout comes with its risks.
It can be fun to act like you’re recording a music video as you dance on the treadmill, but if you don’t take the proper safety steps, you can wind up with an unexpected injury. Here’s how to avoid a spill.
Use Your Hands
Falling down is never a pleasant experience, but a fall on a moving surface like a treadmill belt can be downright devastating to your body — not to mention embarrassing. Fortunately, much of the expressiveness of dance can be conveyed through your hands without involving your feet. This is important to remember because doing too much with your feet before you’re comfortable can have painful consequences.
“You want to start off with hand-type movements so that you can maintain full control of your feet,” says Dieujuste. “Sometimes we get so excited that we forget where we are and that can lead to other things. You can easily hurt yourself. That’s why starting with hand movements is far safer for beginners than trying to involve your feet too soon.”
Learn to Walk Without Holding On
If you are prone to hang onto the support arms of the treadmill for dear life while you walk, you’ll need to learn to let go if you want to add most dance movements to your workout. Frankly, even the most basic arm movements require you to go hands-free. You will still have your hands available to steady you, but make sure your balance and confidence are on point before starting with treadmill dances.
“The first thing you need to do is get comfortable with the treadmill and learn to do basic things like simply walk forward without holding on, and preferably at an incline,” advises Dieujuste. “That’s the big thing in general, where people get on the treadmill and they hold on. If you’re someone that can’t work out on a treadmill without holding on, you need to start by gaining the comfort to walk on a treadmill without touching anything first, and then you can think about adding in some dance movements.”
Keep It Simple
The complex choreography demonstrated by dancer Carson Dean as he acrobatically grooved to “Uptown Funk” is what sparked a lot of interest in treadmill dance. Frankly, what Dean displays in his dance videos has little to do with the simplicity of daily cardio. You can still keep the tunes of Mark Ronson and Bruno Mars in your playlist, but your dance workout needn’t resemble a gymnastic floor routine to be effective.
“You don’t have to do intricate things, and that’s important to remember when you think about treadmill dance,” warns Dieujuste. “It doesn’t have to be these intense things that we see all these different TikTok celebrities doing. It can be quick, simple, easy movements that are dance-type moves, but also things that can be pretty effective. You don’t have to be hopping around the treadmill; that can be harmful or lead to injury. You can just do fun things like squatting low and keeping up with the beat of the music.”
FAQs
If you’re still wondering whether or not you should throw some treadmill dancing into your workout mix, we answer some key questions for you below!
What exactly is treadmill dancing?
Treadmill dancing combines aerobic dancing with walking on a treadmill with a belt that is in constant motion. The nature of the dance can vary greatly. It can range from simple acknowledgment of the beat through the timing of steps and head movements to more complex choreography involving your hands, feet, or the rest of your body.
Do dance workouts really work?
Several studies have demonstrated the effectiveness of dance workouts. A meta-analysis of 10 eligible studies showed that the adoption of ordinary lifestyle dance changed participants’ body mass, BMI, waist circumference, fat percentage, and fat mass. (2) A separate study also showed that dance fitness classes improved the vitality and mental health of middle-aged cisgender women. (1) It stands to reason that these benefits would hold for people of all genders.
How do I start a treadmill dancing workout routine?
The simplest way to start a treadmill dancing routine is by walking — hands-free — while keeping pace with your favorite music. From there, you can add additional steps like hand movement and more complex footwork as you gain greater comfort.
References
Barranco-Ruiz Y, Paz-Viteri S, Villa-González E. Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women. Int J Environ Res Public Health. 2020 May 26;17(11):3771.
Zhang Y, Guo Z, Liu Y, Zhou Y, Jing L. Is dancing an effective intervention for fat loss? A systematic review and meta-analysis of dance interventions on body composition. PLoS One. 2024 Jan 17;19(1):e0296089.
If you’re a barbell devotee, you may be quick to dismiss quieter forms of exercise like walking, yoga, and Pilates. But that would be to the detriment of your routine. These low-impact forms of working out offer tremendous benefits — and we’ve chatted with a certified Pilates instructor to highlight the best parts of (you guessed it) Pilates workouts.
Believe it or not, Pilates exercises may just be the cheat code that makes your most demanding lifts both safer and easier. Aside from offering a strenuous core workout, Pilates is said to alleviate chronic lower back pain, improve posture, and upgrade overall stability. Even more convenient is how you can easily try out a Pilates workout plan at home.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What Is Pilates?
Pilates as we know it today is more about TikTok than world history. But the exercise method comes from an internment camp during World War I, established after the British government passed the “Aliens Restrictions Act” of 1914. This resulted in the interment of anyone the government deemed an “enemy alien.” Over 24,000 people were subsequently imprisoned at Knockaloe Camp, including Joseph Pilates. (1)(2)
Witnessing the physical deterioration of fellow prisoners and sparked by the metal coils attached to the headboards of hospital beds (think: modern-day Pilates reformers), Joseph Pilates engineered a form of exercise that was meant to strengthen the body and calm the mind, even during confinement, illness, and injury. (2)
What does that involve? As originally conceived, Pilates is a collection of 34 mat-based movements. The original name of Pilates’ workout routine was called “Contrology,” and stemmed from the concept of achieving strength by maintaining total control over your body. All of the moves in the original Pilates playbook are bodyweight exercises intended to boost strength and flexibility. (3)
A quick but important note: “Pilates” has been legally deemed to be a generic term, so many workouts have been developed as derivatives of the original Pilates routine. As a result, several workout routines and styles claim to descend from Joseph Pilates’ original set of 34 movements. This is true whether they are mat-based Pilates and require no equipment, or use Pilates reformers and call for specialized equipment.
Try This 20-minute Pilates Workout
There are certainly endless variations of Pilates sessions to try, with many promising — and providing — a solid ab workout that even beginner Pilates enthusiasts can take on. From home workouts to 30-minute full-body Pilates sessions in the studio complete with reformers, there are Pilates options for so many people out there.
But to Pilates purists, there is only one Pilates workout.
The traditional 34-exercise mat Pilates routine was prescribed in a precise sequence. If you adhere to the original timeframe for completing the exercises, they are likely to take you an hour to complete. However, this is by no means a binding rule, as the benefits of Pilates can be achieved over shorter workouts.
The Workout
When you’re talking about the original version, the primary difference between a beginner-friendly Pilates workout and an intermediate Pilates routine is the number of exercises you can perform.
Some movements may require you to improve your strength and flexibility over several training sessions. Even if you can’t complete every move the first time, this is a full-body Pilates workout that will sculpt your muscles and make you feel good without adding stress to your lower back.
“Even if you’re only getting 10 to 20 minutes, you can run through the series and get a lot done and feel a lot better,” encourages Butcher. “It’s also okay to do fewer movements, like 25 of the 34. Many of the classes that I teach do not have all 34 movements in them. That’s something people have to build up to as opposed to being able to do it right off the bat.”
You can also customize the movements as needed. For example, with high scissors, there’s no need to brace your body weight on your hands. You can easily perform this move lying down as normal, doing slow, controlled lying scissor kicks with straight or even bent legs.
The Hundred — Lift your legs with your back flat on the ground. Move your straight arms up and down (parallel to the ground), using your core to maintain stability.
The Roll Up — With your legs extended and your arms straight out above you, roll up to a seat (like a straight-legged sit-up).
The Roll-Over — Keeping your arms straight and stable by your sides, use your core to roll your lower back up and over your head. Keep your legs as straight as possible, aiming to touch your toes to the ground above your head.
Single-Leg Circles — With one leg flat on the ground, create a circle above your hips with the other leg, kept as straight as you can.
Rolling Like A Ball — Bend your knees and grab onto your lower shins or just above your ankles with your hands. Use your core to roll yourself up to a seat before rocking back.
The Single-Leg Stretch — With your lower back pressed flat into the exercise mat, your shoulder blades slightly off the ground, and your legs straight and extended diagonally out in front of you. Keep one leg extended while hugging your opposite knee to your chest. Switch legs, maintaining core tension.
The Double-Leg Stretch — Perform the hugging motion of the previous exercise, except with both legs at once.
Spine Stretch Forward — With both legs straight and extended in front of you, bend forward at your waist, extending your arms over your legs to bring your chest toward your thighs.
Open-Leg Rocker — Perform a movement similar to rolling like a ball, but with your legs straight and your hands braced on your ankles.
Corkscrew — Do a similar move to the roll-over, but starting with your legs on one side of your body and rotating as you complete the movement (like a corkscrew).
Saw — Sit up with your legs extended straight and your arms spread out like a T on either side. Rotate to the left with a straight spine and bring your right arm down to the outside of your left foot.
Swan — Lie on your stomach on the mat with the backs of your feet on the mat. Place your hands under your shoulders and press slowly up until your upper peels away from the floor.
Single-Leg Kicks — Brace your upper body weight on your forearms (without “dumping” all your weight there) and take turns bending your knees to kick toward your glutes with one foot at a time.
Double-Leg Kicks — This time, lower your upper body to the floor and kick both legs toward your glutes at once. In between kicks, extend your arms behind your lower back and raise your upper body slightly off the mat.
Neck-Pull — Sitting on your butt with your legs extended, clasp your hands behind your head. Curl all the way down toward your legs, then slowly lower down to the mat.
High Scissors — Brace your lower back and glutes with your hands so that your upper body weight is balanced on your upper back and shoulders. Kick one extended leg down at a time, like a “scissor” motion.
High Bicycle — Maintaining that upper body position, bend your knees and kick each leg in turn as though you were riding a bicycle.
The Shoulder Bridge — Rise into a glute bridge with your arms braced so that your hands can support your lower back. Straighten one leg and bring it toward the ground, raise it all the way up, and back.
Spine Twist — Perform a similar movement you did with the saw, seated with your legs out in front of you and your arms out like a T. Rotate with a straight back. Just don’t touch toward your toes like you would with the saw.
Jack Knife — Do the same move as you did with the corkscrew, but simply go up and down with your straight legs. No need to move from side to side.
Side Kicks — Lie on your side with your ears braced between your hands and your bottom leg straight out. Extend your top leg out into a swinging kick and bring it back with control.
The Teaser — Lie on your back and bring your extended legs up to a V position relative to your torso. Extending your arms and leading with them (but primarily working from the core), come to a V position with your full body with your arms raised above your head.
Hip Twist — Keep your legs in that V position and brace your upper body on your hands, extended with your hands resting on the mat behind you. With control, move your legs in a circular motion.
Swimming — Lie on your stomach and extend all of your limbs. With straight elbows and knees, alternate raising your arms and legs upside down (yes, like you’re swimming).
Leg Pull Down — Get into a push-up position. Press your heels away from the ground so that your body shifts up and forward (your weight into your arms and hands). Settle back and repeat.
Leg Pull Up — Flip your position so that you’re in reverse tabletop, but with straight legs. Keeping your upper body stable, raise one straight leg all the way up, then back down. Alternate.
Kneeling Side Kicks — Get on your side and brace your weight on the hand and knee of one side of your body. Brace your free hand on your head (like you were doing a classic sit-up) and straighten your free leg.
Side Bend — Start in the same side position but with your leg so that it’s straight. Let your hips dip down to the mat, then extend so that your hips rise.
Boomerang — Do a jack knife to bring your legs above your head. With control, come back to a V-sit, reaching toward your toes. Bring your arms behind you and brace as you let your straight legs come down to the mat in front of you. Bend at your waist to bring your chest close to your thighs.
Seal — Thread your arms through your bent legs and grab the outsides of your ankles from the inside of your legs. Carefully rock back onto your shoulder blades, then back to a curled V position.
Crab — Criss-cross your legs and grab your opposite feet with your opposite hands (so, your left hand grabs your right foot). Rock back onto your shoulder blades and carefully switch the position of your legs. Rock up to sit, continuing as far forward as you can without completely tipping forward.
The Rocking — Lie on your stomach, bend your knees, and reach back to grab the tops of your feet with your hands. Rock back and forth while in this boat-like position.
The Control Balance — Lift your legs to above your head (ideally with your toes resting on the ground above your head), with your weight carefully balanced on your upper back and shoulder blades. Hold your ankles. Let one ankle go as you raise the leg. Slowly lower, re-grab, and alternate legs.
Push-Ups — Perform push-ups with your elbows kept close to your body.
Make it Easier: If you only have 20 minutes to spare for your Pilates workout, you have several options for shortening the routine’s duration. You can limit each exercise to 30 seconds in length, or conclude your workout at the 20th minute, no matter how many exercises you complete. It may also be advisable to skip or modify exercises in the sequence, as many moves are advanced.
Make it Harder: A full Pilates workout will be tremendously challenging already, but you can extend the length of time you’re doing each exercise if desired. You can also make it subtly more difficult by working to increase the range of motion in each of the exercises when you can.
The Benefits of Pilates
Bodies that have been built by Pilates are often known to be strong, firm, and flexible. (4) These attributes are advantageous to anyone interested in maximizing their health and vitality. Moreover, you’re also getting all of this at a low cost to your joints.
Core Connection
If you lift heavy weights, you know the importance of developing a strong midsection. Conversely, you also recognize how quickly a lift can break down if your core isn’t adequately involved in the lift, or if your large muscle groups have to compensate for a lack of core strength. Even at-home Pilates workouts will help you reestablish the connection of your core to the rest of your body.
“When you lift weights, sometimes you’re being so forceful that your big muscles like your quads, back, and butt start to take over and do all the work,” cautions Butcher. “Then your connecting muscles — even your abdominals — don’t engage as they should. Pilates is a low-impact way to build your core connection and teach your body what to do when you encounter a heavy weight. You’ll intuitively start to make those corrections without having to overload your body.”
Increased Stability
One of the benefits often attributed to Pilates is its ability to help you increase your stability starting with your center, and then progressively extend that stability outward through your limbs. With your back and abdominals properly strengthened and balanced through Pilates, Butcher says your core will become a more stable anchor point for all of your lifts.
“With Pilates, we hold the center strong and then reach out and away to start opening up and building the strength of everything else,” Butche explains. “We don’t individualize arms and legs; we use them as part of the whole. Pilates will help everything become stronger, safer, and more stable.”
Boosted Flexibility
Pilates is strongly linked to improvements in flexibility amongst people who repeat these movements week after week. (5) No, Pilates isn’t as simple as basic stretching, or quite as intent on using your breath to drive limb lengthening as yoga. Instead, Butcher attributes Pilates’ tendency to improve your flexibility to its ability to place your body into a long and strong configuration.
“Flexibility comes from stability,” asserts Butcher. “If you’re stretching your hamstring and your back is round and your pelvis is collapsed backward into that posterior tilt, you’re not really stretching your hamstring. Flexibility increases as soon as you start to learn how to stabilize your pelvis and organize your body during those postures. You need to have a stable core before those stretches start to do anything real.”
FAQs
If you still have questions about whether or not Pilates is the missing ingredient in your workout routine, we’ve supplied answers to some of those questions below.
What kind of workout is Pilates?
At its essence, Pilates is a calisthenic training (bodyweight) workout that prioritizes core strength and flexibility. (6)
Is 20 minutes of Pilates a day enough?
Although Pilates was conceived by its founder as an hour-long movement series, 20 minutes of Pilates training is generally sufficient to achieve several of Pilates’ benefits.
What is Pilates training?
Pilates training involves taking the body through a series of core-strengthening movements that are intended to improve posture, balance, strength, and flexibility. (3)
What are the benefits of doing Pilates regularly?
The benefits of performing Pilates regularly include an engaged core, heightened stability, and improved flexibility. (3)
References
“The Start of WWI Internment.” Knockaloe.im. Retrieved from: https://www.knockaloe.im/page_346204.html
Olorunshola, Yosola. (2021) “The Exercise Phenomenon Born in a Prisoner-of-War Camp.” National Geographic UK.
Kloubec J. Pilates: how does it work and who needs it? Muscles Ligaments Tendons J. 2011 Dec 29;1(2):61-6.
Emery K, De Serres SJ, McMillan A, Côté JN. The effects of a Pilates training program on arm-trunk posture and movement. Clin Biomech (Bristol, Avon). 2010 Feb;25(2):124-30.
Desai R, thakrar G, Shukla H. Effects of pilates exercises on trunk strength, endurance and flexibility in computer professionals. Int J Health Sci Res. 2020; 10(12):80-85.
Emery K, De Serres SJ, McMillan A, Côté JN. The effects of a Pilates training program on arm-trunk posture and movement. Clin Biomech (Bristol, Avon). 2010 Feb;25(2):124-30.
Check out the results from the final qualification event for the 2024 Olympic Games.
Last updated on March 31st, 2024
For many of the world’s best weightlifters, this is the final attempt. The 2024 International WeightliftingFederation’s (IWF) World Cup, which runs from Mar. 31 to Apr. 11, is the final qualification opportunity for any athlete who wishes to secure their Olympic dreams in Paris this summer.
This year’s Cup, held in Phuket, Thailand, will close out an 18-month long, globe-spanning qualification campaign. You won’t want to miss a minute of it. Below, you can find up-to-date results from every session:
Here are the full results from every Women’s Group A session at the 2024 IWF World Cup. Note that the notation below reads as, “[Athlete Name] (Country) — [Total in kilograms] ([Snatch] / [Clean & Jerk]“
Editor’s Note: Categories marked with “*” will be showcased at the Paris 2024 Olympics.
Editor’s Note: Sim set new world records in the snatch, clean & jerk, and Total in this category.
49 Kilograms*
55 Kilograms
59 Kilograms*
64 Kilograms
71 Kilograms*
76 Kilograms
81 Kilograms*
87 Kilograms
+87 Kilograms*
2024 IWF World Cup | Men’s Results
Below, you can find the full results from all the Men’s Group A sessions at the 2024 IWF World Cup. Note that the notation below reads as, “[Athlete Name] (Country) — [Total in kilograms] ([Snatch] / [Clean & Jerk]“
Editor’s Note: Categories marked with “*” will be showcased at the Paris 2024 Olympics.
The primarily viewing platform for this year’s Cup is via Weightlifting House TV pay-per-view stream, which you can find here. Portions of the competition are also being live streamed on YouTube via the Thailand TAWA Official channel.
Creatine is a popular dietary supplement used to build muscle and improve athletic performance. Taken by bodybuilders, Olympic weightlifters, powerlifters, sprinters, and other athletes whose sports involve sheer muscular power and strength, creatine is often considered the king of supplements — second only to, perhaps, protein powder.
But what if you’re trying to lose weight? Maybe you’re a bodybuilder in a cutting phase or simply want to reduce your body fat percentage. Whatever the reason, you may be wondering, “Does creatine help you lose weight?”
It’s not an uncommon question, given its reputation as a powerful supplement for strength athletes. Creatine may have more of an impact on body weight and composition than you think, though. I asked two registered dietitians and a professor of allied health and kinesiology to help sort through the complex world of creatine and weight loss. Here’s what they had to say.
What Is Creatine?
Creatine is a compound created endogenously — inside the body — from the amino acids methionine, glycine, and arginine. It serves as a source of energy in your body during muscle contraction. (1)
It’s especially important for high-intensity, powerful bouts of exercise, like maximal weight lifting and supramaximal attempts, sprints, and jumping. Creatine’s role in the phosphocreatine energy system, one of your body’s two anaerobic energy systems, is what makes it so important during this type of training.
Though your body can make creatine itself, you can get more by consuming creatine-rich foods, including red meat and poultry. Oral creatine supplementation via capsules, powders, or gummies is another way to increase your body’s creatine stores. (If you want the best of the best, check out our top picks for the best creatine supplements.)
Does Creatine Help You Lose Weight?
Creatine does not directly support weight loss, says registered dietician Avery Zinker — at least not in the way you might think. Zinker, MS, RD, is a registered dietitian specializing in sports nutrition and weight loss.
Creatine isn’t the same as a dietary supplement that, say, promises to increase your metabolism or inherently burn fat.
“Creatine may indirectly contribute to weight loss through its ability to enhance performance during high-intensity workouts and resistance training,” Zenker tells BarBend. “By improving exercise performance, creatine can help support exercise activities that increase muscle growth, and exercise itself uses energy, which helps maintain a calorie deficit for weight loss.”
But that doesn’t mean you should rush to your creatine tub to help you lose weight.
Creatine is not a weight loss supplement and creatine itself does not directly decrease fat mass.
— Avery Zinker
For individuals focused on losing weight, Zenker says that creatine supplementation can be beneficial if their fitness regimen includes resistance training or high-intensity workouts.
“The enhanced performance can support more intense workouts, potentially leading to greater muscle mass and a higher metabolic rate,” she explains. “Increased intensity of exercise may lead to increased energy expenditure, which helps with weight loss.”
However, she continues: “For those whose primary exercise is cardiovascular and are not engaging in strength training, the benefits of creatine might be less pronounced in the context of weight loss.”
Weight Loss Vs. Fat Loss
It’s important to note that there are many factors at play when it comes to weight loss, Zenker says, energy balance being the major player. Zenker encourages anyone pursuing weight loss to pursue a healthy lifestyle that includes:
A balanced diet
Quality sleep
Stress management
Regular exercise.
It’s important to distinguish weight loss from fat loss, too, says Dr. Adam Gonzalez, Ph.D., associate professor of allied health and kinesiology at Hofstra University. Gonzalez is also a certified sports nutritionist and Chief Scientific Officer at SHIFTED.
“Many individuals remain worried about supplementing with creatine when they have a goal of losing fat,” he tells BarBend. “This is likely due to the fact that creatine supplementation can be associated with weight gain, particularly in [cisgender] men. However, research has clearly shown that creatine does not increase fat mass in men or women, and the weight gain is strictly in the form of lean body mass.”
Put simply, creatine can, in fact, increase your body weight. But that weight gain is likely to be in the form of lean muscle mass, not fat mass, Gonzalez says. Reducing body fat but gaining weight via muscle growth is body recomposition, and that’s ultimately what will result in a lean, muscular physique.
As for how exactly that works, Gonzalez explains that creatine monohydrate supplementation increases creatine stores in the muscle by 20 to 40 percent. (2)
This increases the amount of creatine phosphate in the muscle, which serves as a reserve of high-energy phosphate that is used to rapidly convert adenosine diphosphate (ADP) back to adenosine triphosphate (ATP). In other words, Gonzalez says, “Creatine supplementation facilitates rapid energy regeneration during high-intensity activities.”
This can favorably impact body weight and body composition in a few ways, according to Gonzalez:
First, it can allow for more work to be done during each workout, which in turn can lead to better muscular adaptations and loss of body fat.
Second, creatine supplementation has consistently been shown to enhance lean body mass when combined with a resistance training program, which would alter body composition.
Lastly, when dieting to lose weight, muscle retention is crucial to promote long-term success. Consuming sufficient protein along with creatine can help maintain muscle mass while cutting fat.
Creatine and Bloating
But what about the “puffiness” or bloating that creatine users often complain of?
Jenna Stangland, MS, RDN, CSSD, LDN, CLT, is a registered sports dietitian who serves as a nutrition advisor for supplement brand Momentous and as the sports dietitian for the Minnesota Timberwolves. She tells BarBend that this common side effect of creatine, which many people take as weight gain or fat gain, is simply a case of water retention.
“When in the early stages of creatine supplementation, there is a slight increase in total body water when the creatine stores in the muscle increase,” she says.
“This happens because creatine is osmotically active, so it gets taken up by the muscle via a sodium transporter, which causes water to be taken up as well,” Stangland explains. The good news is that this is not a permanent side effect of creatine. “Studies have shown that this is not a long-term effect, and even after training with creatine for five to 10 weeks, studies showed no increase in total body water.” (3)
Water retention is more likely to occur during a loading phase of creatine, which involves ingesting substantially more creatine than the typical recommended daily dose for a short period of time (usually five to 10 days). After those first days, Stangland says, total body water typically returns to its norm. (3)
How Creatine Affects Your Body
About 95 percent of creatine is stored in the body’s skeletal muscle as phosphocreatine, says Stangland. As such, it has a huge impact on muscular function.
“Phosphocreatine contributes to energy availability by recharging your ATP stores during exercise,” Stangland tells BarBend. “Creatine can increase the energy produced during heavy lifting or anaerobically-related exercise, thereby increasing muscle power, number of repetitions and exercise volume, which can subsequently contribute to muscle performance and muscle growth (hypertrophy).”
The outcome, Stangland says, would be a change in body weight, as well as body composition, over time.
Additionally, according to Stangland, creatine increases cellular hydration status (remember that part about water retention in muscle cells?), glycogen (carbohydrate) synthesis, growth factor production, and even some cell signaling pathways related to decreased inflammation.
“Besides that, there really are no evidence-based [negative] side effects of taking creatine,” she says. “Some myths about creatine supplementation include creatine causing muscle cramps [and] dehydration; that it is an anabolic steroid; that it is unsafe and it causes kidney damage. All of this has been disproven and creatine does not have any of those side effects.” (3)
Benefits of Creatine
When taken in the recommended dose of three to five grams of creatine daily, this supplement can produce some major benefits.
Increased Muscle Strength
Decades of research prove that creatine helps make you stronger over time. A 2018 randomized controlled trial, for instance, found that just four weeks of creatine supplementation can produce measurable gains in lower-body strength. (4)
Improved Muscular Power
Creatine supplementation improves a key training component for strength athletes and sprinters: power. From sprinting performance to jumping capabilities to one-rep max lifts, creatine is known to enhance several power markers. (5)(6)(7)
Enhanced Muscular Endurance
Creatine is not known—or used, really—as a supplement for cardio exercise protocols. That’s because it hasn’t been studied extensively for endurance due to the different energy pathways required for aerobic exercise. That said, some evidence does suggest that creatine supplementation can improve muscular endurance, or in practical terms, your ability to pump out more reps under heavy loads. (8)(9)(10)
Increased Muscle Mass
Naturally, one might conclude that if creatine supports increased strength, power, endurance, it would also support hypertrophy. And one would be correct. A 2023 meta-analysis in the journal Nutrients concluded that creatine supplementation in conjunction with resistance training improved “direct measures” of muscle hypertrophy in the upper and lower body. (11)
May Improve Energy Levels
Who couldn’t use a boost of energy these days? If none of the above health benefits have yet convinced you to take creatine, perhaps this one will: Research has shown that regular creatine supplementation can reduce mental fatigue. Additionally, creatine might improve cognitive function; this supplement has been attributed to improved intelligence test scores and memory recall. More research is needed in this area, but current evidence is promising. (1)(12)(13)
Different Types of Creatine
Shoppers will come across several types of creatine in their search for a creatine supplement. Here’s a look at a few different types.
Creatine Monohydrate
Creatine monohydrate is the gold standard in creatine supplementation, full stop. It consists of one creatine molecule and one water molecule.
According to Gonzalez, “There is absolutely no evidence to suggest that any form of creatine would be superior to creatine monohydrate for any body composition or performance goals.”
He goes on to explain: “Creatine monohydrate remains the most extensively studied form of creatine that shows efficacy and safety. Alternative forms simply cost more at the risk of being less effective.”
Creatine HCl
Creatine hydrochloride, or creatine HCl, is rapidly gaining popularity in the sports supplements space. It consists of creatine and hydrochloride molecules (you’ll soon notice a pattern in these naming conventions).
This type of creatine is touted for its supposed ability to produce greater benefits with a lower dose, but no research has proven this statement, according to a 2022 systematic review in the Journal of Strength and Conditioning Research. (14)
Creatine HCl may, however, decrease symptoms of gastrointestinal distress, such as bloating. This is thanks to the hydrochloride molecules, which makes the creatine more water-soluble thus theoretically easier for your body to absorb. You may benefit from creatine HCl if you struggle with GI distress when taking creatine monohydrate.
Creatine Phosphate
This is the same as phosphocreatine, the same compound stored in your body’s muscles. While you may find this available as a supplement — and perhaps think it’s better due to its likeness to what your body naturally produces — no scientific evidence supports the notion that it’s more effective than creatine monohydrate.
Creatine Nitrate
Marketing claims state that creatine nitrate has additional benefits over creatine monohydrate due to the nitrate molecules. Nitrates, such as those found in beetroot extract, are known for their vasodilation properties — that is, they dilate the blood vessels and increase blood flow during exercise.
But, according to a 2022 review of evidence in the journal Nutrients, evidence regarding the efficacy of creatine nitrate is mixed, and “it remains to be determined whether (creatine nitrate) supplementation has any additional benefit than simply co-ingesting (creatine monohydrate) [and] another source of nitrate.” (15)
Creatine Malate
Creatine malate is formed via an ester bond between three creatine molecules and one malic acid molecule. Existing research on the effects of creatine malate is conflicting: In a 2012 study in the Journal of the International Society of Sports Nutrition, creatine malate supplementation had no significant positive (or negative) effect on judo athletes. However, in a 2015 study, creatine malate had ergogenic effects on sprinters. Most importantly, to date, there isn’t any high-quality evidence directly comparing creatine malate to creatine monohydrate, so it’s impossible to say whether it’s more effective or not. (16)(17)
Creatine Magnesium Chelate
Creatine magnesium chelate is creatine attached to a magnesium molecule. Proponents say it’s absorbed more easily and prevents stomach pain and bloating, but as of this writing, there is no evidence supporting the prior claim, and the latter claim is subjective. This type of creatine may be worth trying for individuals with easily upset stomachs.
Creatine Ethyl Ester
This type of creatine has an ester molecule attached. Purportedly, it can be taken in lower doses but have the same effect as creatine monohydrate, or a more significant one. Research doesn’t support this: What limited evidence is available shows that creatine ethyl ester is not more bioavailable than creatine monohydrate, nor is it more adept at eliciting training adaptations. (15)(18)
Creatine Pyruvate
Creatine pyruvate is creatine attached to pyruvate, the end-product of glycolysis, which is the energy pathway in the body that converts glucose (sugar) into pyruvate. Because of pyruvate’s role in aerobic metabolism, it’s been hypothesized that creatine pyruvate may have a greater impact on endurance athletes than creatine monohydrate.
Limited research suggests that this may be true, but the evidence is far from conclusive. Furthermore, the aforementioned 2022 review of evidence in Nutrients states that there is no evidence directly comparing creatine pyruvate to creatine monohydrate. (19) (15)
Creatine Citrate
Creatine bound to citric acid, or creatine citrate, is said to be more water-soluble than creatine monohydrate, but it has less creatine by weight, meaning a higher dose is likely needed to produce the same effects (if it had similar bioavailability). Additionally, research reveals that “there are no studies indicating that (creatine citrate) is more bioavailable, more effective, or a safer source of creatine than (creatine monohydrate).”(15)
Kre-Alkalyn or Buffered Creatine
Kre-Alkalyn is a branded form of buffered creatine, which is creatine with a higher pH than creatine monohydrate, making it more alkaline. Again, no solid scientific evidence supports buffered creatine as better than creatine monohydrate.
Noticing a trend? At this point, decades of research seem to suggest creatine monohydrate as the way to go.
FAQs
Here are some of the questions we hear more often about creatine and weight loss.
Should I take creatine while trying to lose weight?
There’s no reason not to take creatine while trying to lose weight, Gonzalez says. “Creatine does not interfere with weight loss efforts and will only support energy metabolism and body composition goals,” he explains. “Consuming sufficient protein along with creatine can help maintain muscle mass while cutting fat.”
Is creatine good for losing weight?
Creatine is not a fat-burning supplement, and it does not directly support weight loss goals. However, it does support improved athletic performance, quickened muscle recovery, and energy, all of which can lead to more calories burned while training and more muscle growth — ultimately impacting weight loss efforts. The bottom line is that creating won’t directly reduce belly fat or fat anywhere else on your body, but it indirectly contributes to fat loss over time.
Does creatine cause weight gain?
Creatine does a few things to the body that people may perceive as unwanted weight gain. In the initial stages of creatine supplementation, typically within the first week — and especially if one is undertaking a creatine loading phase — the body may retain more water than usual, resulting in a puffy or bloated feeling. This is not a long-term effect. Over the long haul, creatine supplementation in conjunction with weight training can increase muscle tissue in the body, which is the desired effect of taking creatine. Though more muscle mass may mean that you may gain weight, it’s lean mass and not fat mass.
References
Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447.
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 2021;(8)2
Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640.
Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140.
Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343.
Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006;16(4):430-446.
Engelhardt M, Neumann G, Berbalk A, Reuter I. Creatine supplementation in endurance sports. Med Sci Sports Exerc. 1998;30(7):1123-1129.
Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140.
Mills S, Candow DG, Forbes SC, Neary JP, Ormsbee MJ, Antonio J. Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults. Nutrients. 2020;12(6):1880.
Burke R, Piñero A, Coleman M, et al. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023;15(9):2116.
McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007;14(5):517-528.
Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022;36(9):2663-2670.
Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022;14(5):1035.
Sterkowicz S, Tyka AK, Chwastowski M, Sterkowicz-Przybycień K, Tyka A, Klys A. The effects of training and creatine malate supplementation during preparation period on physical capacity and special fitness in judo contestants. J Int Soc Sports Nutr. 2012;9(1):41.
Tyka AK, Chwastowski M, Cison T, et al. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners. Acta Physiol Hung. 2015;102(1):114-122.
Spillane M, Schoch R, Cooke M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009;6:6.
Chaudhry R, Varacallo M. Biochemistry, Glycolysis. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
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Sure, artificial intelligence may very well take over the world, eliminate our jobs, and destroy humanity, but we love what it’s capable of when integrated with one of the best exercise bikes we’ve tested. The AI-powered CAROL Bike — CAROL comes from what the company calls “cardiovascular optimization logic” — was designed to deliver adaptable and personalized HIIT workouts. CAROL’s short bursts of cardio are based on the principles of REHIT — Reduced Exertion High-Intensity Interval Training — and can deliver a calorie-torching workout in just a fraction of the time as standard exercise bikes. (1)
Instead of trudging through a moderate-intensity workout for upwards of an hour, the CAROL Bike uses your metrics to make real-time adjustments to your workouts. Feeling a little sluggish today? It’ll adapt to your pace and stretch out your time frame. Feeling like Neo ready to take down the machines? The CAROL Bike will match your intensity with an equally-challenging ride. Considering the time-saving potential of AI-charged REHIT workouts, we think anyone looking for productive, personalized training can benefit from this high-tech exercise bike — so long as they’ve got the coin to spend on it.
CAROL Bike
The CAROL bike’s AI capabilities provide you with tailored training, designed to give you the best workout in the least amount of time. Customers have a 100-day trial period to decide whether or not this bike is right for them.
Main Takeaways
CAROL’s AI analyzes your metrics to craft personalized REHIT workouts that adapt in real time. Studies have shown that in just 10 minutes these science-backed rides can deliver the same benefits as a 30-minute moderate-intensity session. (1)
In Free Ride mode, you can stream studio classes or scenic rides from apps like Peloton, Zwift, YouTube, Netflix, or Apple Fitness+ via the 2K 11-inch display.
At $2,595, it exceeds the average price range for connected bikes — $1,200 to $2,000 — by roughly $600, and that’s not including the required $15 per month subscription.
Its footprint of just 6.95 square feet makes it one of the most compact bikes we’ve tested — just under the average range of 7 to 8.5 square feet.
CAROL Bike Highlights
Price: $2,595
Dimensions: 45.5″ L x 22″ W
Display: 11” IPS touchscreen with 2K resolution
Weight: 120lbs
Resistance: AI-controlled, motorized resistance
Weight Capacity: 330lbs
User Height Range: 4’7″ to 6’7″
Warranty: 1-year on frame, parts, and components
Several of the best treadmills, rowers, and exercise bikes integrate fitness apps into their machines, but the engineers at CAROL took a different tack. They’ve designed a truly smart exercise bike that utilizes artificial intelligence to analyze your output, learn your personal maximum intensity, and adjust the resistance accordingly. With every pedal stroke and heartbeat, your bike learns how to best and most efficiently challenge you during each ride.
Our BarBend tester riding the CAROL Bike.
Based on the research-backed concept of REHIT (Reduced Exertion High-Intensity Interval Training), the AI onboard your CAROL Bike leverages what it knows about you to increase or decrease your resistance, while shortening or lengthening your workout.
As our tester — a certified personal trainer — experienced, the AI is learning from the very first ride. “If you hop on the bike and think, ‘This is too easy,’ that’s because it is learning your movements and how you are progressing.”
Compared to a typical HIIT workout (think “high” intensity), REHIT workouts (think “maximum” intensity) streamline your training by trading longer periods of a moderate power output for shorter periods of a higher output. (1)
The artificial intelligence on the CAROL Bike then uses your data to optimize your training time. “Essentially, AI learns your patterns and movements through that fitness test and your workouts over time to learn when to push you and when to hold back,” our tester said.
Our tester using the touchscreen on the CAROL Bike.
One sneaky plus for the CAROL Bike is its “unlocked” 11-inch 2K touchscreen. The screens on many connected exercise bikes often only support that brand’s proprietary programming, thus preventing access to other fitness or streaming apps — but that’s not so with this bike.
Free love reigns, as you can download essentially any app available on an Android device, including some of the best fitness apps: iFIT, Peloton, Zwift, and more. Or if you want to zone out with your favorite show on Netflix or YouTubeTV, its display is your oyster.
High-tech gear doesn’t come cheap, however. At $2,595, the CAROL Bike comes in around $600 more than the top of the typical range for app-connected exercise bikes. On top of that, you’ll be hit with a monthly $15 subscription to access all that glorious AI capability.
Pros
AI analyzes your metrics to personalize REHIT workouts, potentially allowing you to achieve results in 10 minutes that would otherwise take 30 minutes. (1)
Its 11-inch touchscreen is “unlocked,” so you can download just about any fitness or entertainment app, including Peloton, Zwift, Amazon Prime, or Netflix.
It only occupies 6.95 square feet of floor space, making it ideal for apartments or smaller training spaces.
With dual-sided pedals, you can either clip into SPD cleats or slip sneakers into the toe cages.
Cons
Its $2,595 price tag surpasses the upper end of the average price range for connected exercise bikes ($1,200 to $2,000) by about $600.
It costs an additional $15 a month to access its AI optimization, science-backed REHIT workouts, and software updates.
Wearing the included heart rate monitor is required to utilize the AI-powered features.
Its 1-year warranty is weak for a bike in this price range.
Training With the CAROL Bike
To say training with the CAROL Bike is unique would be an understatement. After our team experienced the potential of its AI-powered workouts, we were left fighting over who would get to take it home. Expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, highlighted the general benefits of exercise bikes when assessing them for BarBend.
“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few,” Capritto said. With CAROL’s cardiovascular optimization logic efficiently crafting your workouts, you may be able to even more quickly boost your cardiovascular health, manage your weight, and improve your mental health. (2)
After spinning the pedals on over 30 exercise bikes, our team of road cyclists, mountain bikers, and Peloton apologists know how to spot a quality bike. After years of using both the original model and the CAROL Bike 2.0, we rated it on a scale of 1 (boo, hiss) to 5 (yippee, hooray) across 12 categories, including tech capabilities, dynamic programming, and durability.
AI-Powered REHIT Workouts
With so much technology driving the CAROL Bike, it’s important to start with the basics. From your very first ride — the baseline fitness test — the bike’s AI is learning about you.
Our tester, a certified personal trainer, experienced this on their first ride. “On my first ride, I thought, ‘Whoa, this is too easy. Something’s wrong.’ But the baseline starts super low because in those beginning stages, it’s learning about your output and fitness level.”
Our tester doing a REHIT workout on the CAROL Bike.
You’d be forgiven for not being familiar with the concept of REHIT (Reduced Exertion High-Intensity Interval Training), but if typical HIIT workouts are about “high intensity,” REHIT is about “maximum intensity.” (1)(3) In fact, a study commissioned by the American Council on Exercise demonstrated that, in a group of 32 participants over an 8-week period, 10 minutes of REHIT on the CAROL Bike produced more cardiorespiratory and cardiometabolic benefits than 30-minute training sessions at a continuous moderate intensity. (1)
As our tester experienced, the AI on the CAROL Bike uses machine learning to optimize your training. “Essentially, AI learns your patterns and movements through that fitness test and your workouts over time to learn when to push you and when to hold back.”
To another of our testers, it seemed too good to be true. “At first I was skeptical, but after your warm up, the REHIT sessions are tough as hell. It just requires constant output, so I went all out for a couple 20-second sprints and it was over in 8 minutes and 40 seconds,” they explained.
Our BarBend tester standing up on the CAROL Bike.
You’re probably already thinking of the time-saving benefits. If you’re a busy parent that needs to work out during episodes of Bluey or you have a meeting-packed work day, being able to do a productive workout in under 10 minutes could be a game changer.
In fact, a 2021 study found that Intense rides (87.7 calories) and Fat Burn rides (186.1 calories) on the CAROL Bike burned significantly more calories compared to moderate-intensity (45.2 calories) or vigorous-intensity treadmill exercise (72.1 calories). (4)
While they rated both its tech capabilities and dynamic programming 4 out of 5 or higher, our tester did emphasize that all this AI goodness requires a monthly subscription to track and store data and receive software updates.
“If you don’t want to pay that $15 a month, you might want to check out a more affordable option,” our tester advised.
Free Mode
While the CAROL Bike’s REHIT workouts are its bread and butter, they aren’t the only way to work up a sweat on it. In Free Mode, you can control time and resistance level as you pedal via a slider at the bottom of the screen. You can also take one of the bike’s FTP tests so it can learn your power and heart rate zones, which can also be utilized in Free Mode.
Let Freedom Stream
A not-so-secret element of many connected exercise bikes is that they lock you into their programming — looking at you, Peloton and NordicTrack — by requiring monthly subscriptions to get the most out of them. However, since the CAROL Bike’s calling card is the REHIT workouts powered by its AI, they seem less concerned about users firing up their favorite fitness or entertainment apps on the 11-inch 2K touchscreen.
The display is essentially — OK, literally — an Android tablet, so you can download apps at your leisure. That means you can switch the bike into Free Mode and take a class on apps like iFIT, Peloton, Zwift, or any other service for which you have a subscription..
Adjustability and Customizations
The CAROL Bike can cater to users ranging from 4 feet 7 inches to 6 feet 7 inches with its adjustable seat and handlebars. Also, we like its hybrid pedal design — you can either clip in with SPD cleats or slip sneakers into a set of toe cages. “One side has a caged toe box,” said our tester. “I didn’t really want to use cycling shoes, so I just used my cross-training shoes with that cage.” They rated adjustability, ergonomics, and conveniences each a 4.5 out of 5.
Our tester did, however, call out one feature from the original model that was scrapped for the CAROL Bike 2.0. “The older CAROL Bike had sensors in the handlebars to monitor your heart rate and I actually liked that better,” they said.
The current model requires you to use an included chest strap to monitor your heart rate. “If you don’t like wearing the chest strap, you’re kind of out of luck because the AI needs that metric to make the most accurate adjustments for those REHIT workouts.”
Durability
Outside of its space-age technology, the bike itself is a solid piece of home gym equipment. To our tester, the powder-coated steel frame, belt-drive system, and 30-pound flywheel were all indications that the bike could hold up over time. “The powder coating helps fight corrosion, so whether you keep it in the house or in the garage, it doesn’t really matter. It’ll last for a long time,” they said, rating its durability 4 out of 5.
The CAROL Bike.
Compared to the chain-drive systems you’ll find on regular road or mountain bikes, the belt-drive systems on high-end exercise bikes tend to be quieter and require less regular maintenance. (5) The CAROL Bike has frictionless magnetic brakes and a rear-positioned flywheel, which according to our tester, is the standard in boutique cycling studios.
“Most cycling studios use rear-mounted flywheels with belt drives because they just last longer,” they said. “You don’t have sweat and condensation dripping down and causing corrosion.”
The rear flywheel on the CAROL Bike.
They conceded, however, that, despite it being a “really solid bike,” you can find better builds elsewhere. The belt drive and rear flywheel are common on commercial-grade bikes, which is a good indication,” they explained. “But nothing really stands out about the build itself. The AI is what sets it apart.”
What to Consider Before Buying the CAROL Bike
“There are two key groups of people I see benefitting from indoor exercise bikes the most: People who need a low-impact way to do cardio exercise, and athletes training for an event who need a way to perform structured interval training,” says our expert reviewer, Amanda Capritto, CPT, CF-L1, CES, CSNC. Here are a few things to keep in mind as you consider making the CAROL Bike part of your training.
Training Type
A huge consideration before investing in the CAROL Bike is the kind of cardio workout experience you want day to day. The bike is designed to support short, high-intensity REHIT workouts, so if you’re planning on long-distance rides or endurance training, it’s probably not for you.
Also, if you fire up a Peloton class or scenic ride on iFIT, it’s fair to say the CAROL Bike’s 11-inch display won’t feel as immersive as the larger 16-inch to 24-inch displays you’ll find on Peloton and NordicTrack bikes.
But if quick and effective workouts are what you’re after, the REHIT workouts can help produce similar results in a fraction of the time. (1)
Our tester sitting on the CAROL Bike.
Capritto also highlighted the appealing feature of these app-connected options. “Bikes [with streaming capabilities] have become ultra-popular among people who love the fitness studio vibes that come from interactive workout sessions,” she noted. On the other hand, being able to leverage the science behind REHIT workouts to achieve results in less time might be equally appealing.
Budget
Before bringing home an exercise bike, treadmill, or any home gym essential, make sure that it fits in your budget — especially with an expensive bike like the CAROL Bike. It rings in at around $600 more than the average range for similar app-connected bikes — roughly $1,200 to $2,000. Also, keep in mind that to keep the AI hits coming, you’ll need to fork over an additional $15 per month, so we recommend reading up on REHIT workouts before you write that check.
Footprint
While we wouldn’t place the CAROL Bike among the best portable exercise bikes, it is one of the more compact units we’ve used. It measures 45.5 inches long and 22 inches wide, so it’s only going to take up 6.95 square feet, which is just below the typical footprint we see from upright bikes.
Our tester’s feet in the dual-sided pedals on the CAROL Bike.
Even so, Capritto advises to get out the measuring tape before clicking add to cart for any at-home fitness equipment. “Triple-measure your space to make sure it will fit!” On top of that, we also recommend clearing about 2 feet of space around the bike for an unobstructed workout.
Warranty
Though there is a 30-day return window, our team was surprised by the relatively short 1-year warranty offered by CAROL. Bikes in this price range typically offer 5- to 10-year warranties, but given the experiences of our other teammates, they were optimistic. “We have several team members that have had CAROL Bikes for years and haven’t had any problems.”
CAROL Bike Vs. The Competition
The artificial intelligence that powers the CAROL workouts makes it unique in the market, but there are several well-known bikes at comparable price points that serve as worthy comparisons. Take a look at a few other options out there to see how it stacks up.
CAROL Bike
Keiser M3i
Peloton Bike
Price
$2,595
$2,985
$1,445
Footprint
45.5″ L x 22″ W
51” L x 26” W x 49” H
59″ L x 23″ W x 53″ H
Weight
120lbs
92lbs
135lbs
Weight Capacity
330lbs
350lbs
297lbs
Programming
REHIT
N/A
Peloton app
Resistance
AI-controlled
Micro-adjustable
100 levels micro-adjustable
Pedals
Adjustable toe cages/SPD clips
Adjustable toe cages/SPD clips
Delta-compatible aluminum pedals
Warranty
1-year frame, parts, and components
3-year frame, 90-day labor
5-year frame, 1-year touchscreen, components, pedals, and labor
Obviously, the AI-powered resistance and training on the CAROL Bike is different from the more traditional levels of magnetic resistance on the Keiser M3i and Peloton Bike. However, the M3i is a favorite among boutique studios and serious cyclists for its incredibly smooth ride, higher-than-average weight capacity, and commercial-grade build.
The Peloton Bike is no slouch in terms of durability, its world-class programming is what sets it apart. According to BarBend editorial member and self-professed “Peloton guy,” Randall Colburn, the word Peloton is synonymous with indoor cycling for a reason. “The instructors provide motivation, allow room for adjustments, and routinely make me laugh. I would die for Denis Morton.” Another of our testers also raved about their experience. “What can I say about Peloton? The experience is top-notch, the instructors each bring their own flair to their classes, and the huge display brings it all to life.”
What sets the CAROL Bike apart from these and other bikes is how it utilizes AI to craft efficient workouts tailored to the rider. “Compared with the moderate-intensity sessions in a manual ride or even a studio class on Peloton, REHIT workouts can deliver in just a few minutes,” our tester explained. (1)
Places to Buy the CAROL Bike
You can buy the CAROL Bike directly from their website.
Customer Experience
The CAROL Bike offers a 30-day return policy and a 1-year warranty on the frame, parts, and components.
Company Information
CAROL does one thing very well — make the CAROL Bike. As a truly unique AI-powered stationary bike, it stands alone in the industry. You can reach their customer care team at info@carolbike.com or by filling out a form on their website.
Final Word
The CAROL Bike provides a truly unique cycling experience that our team has never seen before. Its built-in artificial intelligence leverages the rider’s workout data and history to create personalized, adaptable REHIT workouts that can maximize your training time. Research shows that the “maximum” intensity periods in a REHIT workout can achieve equal results as the “high” intensity periods of HIIT sessions. (1)
While the short bursts of maximum effort may not be for everyone, the quick workouts and impressive outcomes made us think that CAROL may be on to something. If the hyped-up studio vibes of Peloton or scenic cruises on iFIT are more your speed, the CAROL Bike may not be for you. However, if you’re intrigued by the efficient, personalized training made possible by this tech-savvy machine, we think the CAROL Bike justifies its price tag.
FAQs
How much does the CAROL Bike cost?
At $2,595, the CAROL Bike exceeds the typical range for app-connected exercise bikes — $1,200 to $2,000 — by roughly $600.
Do CAROL bikes work?
According to a study from the American Council on Exercise, after an 8-week REHIT regimen of 10-minute workouts on the CAROL Bike, subjects experienced more cardiorespiratory and cardiometabolic benefits than those who completed 30-minute training sessions of continuous moderate intensity. (1)
Can you use CAROL Bike without subscription?
The CAROL Bike can be used without its $15 per month subscription, but only in Free Ride mode. You’ll still be able to download third-party apps on the display, but to access the AI-powered REHIT workouts it was designed for, you’ll need to subscribe.
References
Cuddy TF, Ramos JS, Dalleck LC. Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training. Int J Environ Res Public Health. 2019 Feb 7;16(3):483.
Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: a systematic review. Scandinavian journal of medicine & science in sports, 21(4), 496–509.
(Marketing), A. H. (2021, October 25). Rehit vs HIIT – high intensity interval training. Gym and Fitness. https://www.gymandfitness.com.au/blogs/tips/rehit-vs-hiit-high-intensity-interval-training
Eberly. (2021, July 17). The metabolic responses and epoc of carol: An AI-powered exercise bike – IJREP – international journal of research in exercise physiology. IJREP. https://ijrep.org/the-metabolic-responses-and-epoc-of-carol-an-ai-powered-exercise-bike/
Sunny Health and Fitness Fit for Everyone®. (2018, March 30). Chain vs belt drive. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/chain-vs-belt-drive
The biceps get too much credit. Don’t get us wrong; training your biceps is a must for bigger and stronger arms. But your triceps make up two-thirds of your upper arm mass and cover the entirety of the back of your arm. That’s a chunk of prime real estate.
With that in mind, here are 11 of the best triceps exercises and provide knowledge on how to train the muscle to help you improve your bench press strength and build a meatier pair of arms.
Recent Updates: This article was originally written by Mike Dewar, a veteran BarBend contributor and coach. Dewar has a number of certifications as well as a Masters degree in Exercise Physiology. On Mar. 26, 2024, BarBend Senior Writer Jake Dickson updated the exercise selections in this article to better reflect BarBend’s evolving standards for training content. You can read more about that process here!
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
This compound triceps exercise has you lift a bar with your hands set shoulder-width apart. This bench press variation shifts the load more to your triceps. You won’t be able to lift as much weight with the close-grip bench press, but you’ll strengthen your triceps.
The arms-in form you need to target your triceps will take the onus off of your shoulder joint. More muscle mass on the back of your arms will directly carry over to the lockout, or top portion, of your standard bench press.
How To Do It
Set yourself up similar to a flat bench press, with your hands set inside shoulder-width and your elbows tucked into the body.
Pull the bar out of the rack and stabilize it over your chest.
Pull the elbows inwards as the bar descends to the chest.
Once you have touched the chest, press through the palms, feel the triceps engage, and lift the weight back up.
Modifications
Make It Easier: If you prefer dumbbell triceps exercises, this move can be performed with dumbbells as well.
Make It Harder: Try pausing at the bottom of each rep with the bar on your chest.
Coach’s Tip: The barbell will make contact with your chest lower down than if you used a standard wide grip.
2. Dip
Equipment Needed
Dip station, plyo box or chair, wrist wraps (optional), dip belt (optional)
Muscles Worked
Triceps, chest, shoulders, core
Sets & Reps
2 – 3 x 10+
Performing regular dips on a set of parallel bars instead of angled bars or rings will recruit your triceps more as arms will be tucked in, not flared out. Your shoulders should feel better, too, since they’re in a more neutral position throughout the exercise.
You’ll also be more stable as the bars are closer together than angled dipping bars or rings. Lastly, we like dips since they can be done effectively with just your body weight.
How To Do It
Grab the parallel bars with your torso upright (with a slight lean forward) as you are suspended.
Have your elbows almost fully extended to support this position.
With the chest up and shoulder blades squeezed together, bend at the elbows as you lower yourself downward until the elbows reach 90 degrees.
Press yourself upwards until you fully extend the elbows and repeat.
Modifications
Make It Easier: The bench dip or chair dip are great options to help you progress toward doing full bodyweight dips.
Make It Harder: Add weight by wearing a dip belt or holding a small dumbbell between your ankles.
Coach’s Tip: Keep your shoulders depressed and away from your ears the entire time.
You can really isolate your triceps with the triceps pushdown. To perform the pushdown, you either grab a resistance band or a cable pulley, step back, so the band or cable is taut, and then push it downward by flexing your triceps. Since just your triceps are moving the weight, you can better hone in on them.
We think the pushdown is one of the best tricep exercises for mass because it completely isolates the muscle, which leads to great pumps and plenty of hypertrophy.
How To Do It
Set the cables or band at a high anchor point. With your body facing the band, place your feet together and elbows to your sides (by your ribs).
The chest should be up, and the back flat, with the hips angled slightly forward.
Grab the handles or band and fully extend the elbows to push the handles or band down, making sure to keep the elbows slightly in front of the shoulders.
Modifications
Make It Easier: Play around with different cable attachments until you find the one that is most comfortable for you.
Make It Harder: Try a drop set at the end of your pushdown workout.
Coach’s Tip: Press the band both down and into your thighs as well.
Straight or cambered barbell, weight plates (optional), flat bench
Muscles Worked
Triceps
Sets & Reps
2 – 3 x 10 – 12
This triceps exercise variation has you lower a barbell (or dumbbells or cable pulley or kettlebells) to your forehead to stretch the triceps muscle.
You’ll be able to isolate the triceps with the skull crusher, but in a position that also allows you to move heavier weight than you could with a pushdown. As a result, the skull crusher is a great free weight triceps exercise.
How To Do It
Start by lying back down on a bench, with the hands supporting a weight (a barbell, dumbbells, or various cable attachments) at the top of the bench pressing position. The back and hips should be set up identical to a bench press.
Pull the elbows back slightly so that they are pointing behind you (rather than directly vertical) as you bend the elbow joint, lowering the bar handle or loads towards your head.
The bar should nearly make contact with the forehead. Feel the stretch on the triceps and partially on the lats. Push the bar back up.
Modifications
Make It Easier: Do this move on the floor or work with dumbbells instead of a barbell.
Make It Harder: Lie on an adjustable bench with the backrest set at a low (10 to 20-degree) incline.
Coach’s Tip: Keep the insides of your upper arms pointing inwards at your head.
This is a popular bench press variation among powerlifters who need to strengthen the top portion of the lift. By pressing a barbell from the floor, you’re limiting your arms’ range of motion.
This means you can typically press more weight, which equates to a stronger bench press and stronger triceps. The floor press is also a suitable work around if you can’t bench with a full range of motion due to an injury or, even, because all the benches are taken in a busy gym.
How To Do It
Lay down in front of a power rack and extend your arms. Take note of where they end and adjust the hooks so that the barbell sits where your hands reach.
Get back under the now-loaded barbell and plant your feet firmly on the floor.
Grab the bar with your typical types of bench press grip. Lift the bar out of the rack, and lower the barbell to your sternum. Keep your elbows tucked in at 45 degrees. Press back up.
Coach’s Tip: Think about gently brushing your elbows against the floor.
6. Overhead Triceps Extension
Equipment Needed
Adjustable cable station, attachment of choice
Muscles Worked
Triceps
Sets & Reps
1 – 2 x 12 – 15
Triceps extensions are performed with a variety of tools and in a variety of postures. When performing overhead triceps extensions with a resistance band, the extra stretch on the band provides ample tension from the get-go and only gets harder as you extend the elbows.
This movement is great for both muscular hypertrophy and lockout strength. It’s also one of the only long head triceps exercises out there. If you prefer cable triceps exercises, you can do this one with a cable instead.
How To Do It
With the band underneath the middle of both feet, step forward with one foot and bring the handles of the band up behind your ears.
Standing tall and keeping your elbows tucked in, extend the elbows until lockout, and pause for a second.
Slowly lower down to the starting position and then repeat.
Modifications
Make It Easier: Try this move one arm at a time if you have inflexible shoulders. You can also do it seated if necessary.
Make It Harder: Try one-and-a-half reps to emphasize the stretched position.
Coach’s Tip: Try to get your upper arms exactly perpendicular to the floor for max triceps engagement.
If you can’t train your triceps pain-free, the standing landmine press can come in clutch. The nature of the implement used increases scapular stability and control.
The grip and upper arm position will also likely allow you to train around elbow or shoulder discomfort and still get a good session in.
How To Do It
Stand with your feet hip-width apart and hold the end of the barbell just in front of your shoulder. Brace your core and lats and grip the barbell tight.
Then, press to lockout by extending the elbow and reaching forward at the end of the movement. Slowly lower back down and repeat.
Coach’s Tip: Resist any twisting at the torso while you perform your reps.
8. Diamond Push-Up
Equipment Needed
Exercise mat (optional)
Muscles Worked
Triceps, chest, shoulders
Sets & Reps
3 x 15
Like the close-grip bench press, the hand placement of the diamond push-up shifts more of the emphasis on the triceps. Due to the narrower base of support, you’ll get increased core stability while training the chest, shoulders, and triceps.
Because of this, you may not be able to do as many reps as in your usual push-up, but your triceps will love it. You can also utilize diamond push-ups as an at-home triceps exercise.
How To Do It
Making a perfect diamond with your hands is not necessary, but the idea is to keep your hands close to focus on the triceps. Adjust your hand position to see what works for you.
Perform a push-up with control while keeping your core and glutes tight to keep your spine neutral.
Keep your elbows tucked alongside your ribcage, without flaring, during the entire movement.
Modifications
Make It Easier: You can do this one on your knees or with your hands not quite touching to make it easier.
Make It Harder: Try decline diamond push-ups by elevating your feet slightly.
Coach’s Tip: If this movement is tough on your wrists, consider a pair of wrist wraps.
With enough weight on the barbell, just about any pressing movement can be considered a triceps exercise as well. Overhead pressing is fantastic for overall upper-body strength, but your performance may not be limited by your triceps specifically.
By using your leg drive to power through the first half of the lift — where your shoulders do the most work — the push press helps you apply tons of mechanical tension to your triceps. Sets of five reps have never felt so hard.
How To Do It
Unrack a barbell from a squat rack and hold it in the front rack position with a loose grip and your feet planted under your hips or slightly wider.
Dip into a half squat; sink down until your knees come in line with your toes, but not much deeper.
Aggressively reverse the motion and push into the floor hard as if you were going to jump.
Your entire lower body should extend, at which point tilt your head back and allow the bar to fly off your shoulders.
As the bar passes your head, press with your arms to lock it out firmly overhead.
Coach’s Tip: Avoid pressing with your arms early. Allow your legs to do the work of getting the bar past eye level before you use your arms.
When it comes to triceps training, cables are your best friend. While free weights are in no way inherently dangerous, plenty of folks find it easier and more comfortable on the elbows to perform high-intensity training on the arm with exercises like the cable cross-body extension.
Bodybuilders in particular adore this movement for its hypertrophic potential; few exercises will allow you to apply so much stress to your triceps with such little weight. You also get the benefits of working each triceps separately during a simultaneous double-armed set. This saves time while not allowing one arm to pick up the slack of the other.
How To Do It
Stand between two cable trees with each shoulder-height attachment in your opposite hand; your right hand should hold the left attachment, and vice versa.
Take a step or two backward to pull the plate stack up and apply some tension to the cable. Your forearms should be crossed in front of your body forming an “X” shape.
From here, extend your elbows while keeping your upper arms tucked to your sides or slightly behind your body.
Coach’s Tip: You can play around with torso angle or arm position to find the posture that does the most damage to your triceps.
11. Cable Kickback
Equipment Needed
Adjustable cable station
Muscles Worked
Triceps
Sets & Reps
2 x 15
As dumbbell triceps workouts go, the kickback is less than ideal. Its biggest hindrance is the inconsistent resistance curve; your reps are very easy at the beginning and too difficult at the end.
Working with cables instead of a dumbbell resolves this issue and transforms an otherwise mediocre movement into a killer triceps exercise. Use this one to cap off your next arm workout and see for yourself.
How To Do It
Set a cable fixture at around waist height and grab the attachment in your palm. Use your non-working arm to brace yourself against the cable tree itself.
Tip over so your torso is roughly parallel to the floor and stagger your feet.
Tuck your upper arm back and against your torso.
Use your triceps to extend your elbow.
Modifications
Make It Easier: If you can’t hinge over, do this move standing up with your elbow pushed back behind your torso slightly.
Make It Harder: Try it with two cables at the same time.
Coach’s Tip: Keep your upper arm parallel to the ground as you perform your sets. Reduce the weight if you need to. Squeeze your triceps hard at the top of each rep.
4 Triceps Workouts To Try
Yes, your triceps will get plenty of action from your best chest exercises and shoulder exercises. But when you’re aiming to bust through some next level shirt sleeves, try the best triceps workouts out there to give your arms the boost they need.
As a beginner, targeted arm training may not be necessary to reap some gains in the gym. That said, if you’re looking to add triceps mass specifically, remember as a beginner that it is important to prioritize frequency and mindful practice over lifting the heaviest weights possible. Strength training is a long road, so set yourself up for success by building good habits early.
Perform this workout with higher training frequency and less intensity (meaning weight on the bar) for at least three to four weeks of consistent training. You can do this workout two to three times per week with the rest of your workout split.
A1. Close-Grip Bench Press: 3 x 10-12 reps
B1. Cable Overhead Triceps Extension: 3 x 15
C1. Cable Triceps Pushdown: 3 x 15
Triceps Workout for Muscle
To elicit muscle growth, you want to perform this workout with relatively high intensities and at a frequency of up to three times per week. That said, you’re only able to train as hard as you can recover, so prioritize your nutrition and rest so you can properly recover between intense workouts.
Skull Crusher: 3 x 12-15, followed by 2 x 8 – 10 at a slightly heavier weight
Weighted Dip: 3 sets at an RPE 8 with a moderate weight
Cable Overhead Extension: 3 x 15
Cable Single-arm Kickback: 3 x 15
Push-Up: 3 sets of as many repetitions as possible
Triceps Workout for Strength
You’ll hit two strength-focused workouts per week. In total, you’ll accumulate 29 sets for your triceps. You’ll also be lifting in a combination of rep ranges — six to 10 so you’re handling larger weights, and then 12 and up to ensure you build a fatigue resistance.
Assuming you want stronger triceps for a bigger bench press, the first two movements of each day are a bench press variation. Specificity is king, so if you want a stronger bench press, you need to bench press.
Big Bench Press Accessory Day 1
A1. JM Press: 3 x 10 / 2 x 6, rest 2-3 minutes between sets
B1. Cable Triceps Pushdown: 3 x 12-15
C1. Weighted Triceps Dip: 2 x 8, 2 x 6, rest 2-3 minutes between sets
Big Bench Press Accessory Day 2
A1. Pin Press or Floor Press: 3 x 6 / 2 x 4, rest 2-3 minutes between sets
B1. Skull Crusher: 3 x 8-10, rest 2-3 minutes between sets
C1. Overhead Cable Triceps Extension: 3 x 15 reps
C2. Cable Triceps Kickback: 3 x 15 reps
C3: Push-Up: 3 x AMRAP
Triceps Workout for Bodyweight
You’ve got options when it comes to building your triceps on any free weights. You’ll rely on high rep sets to near-failure since adding more weight to the bar isn’t an option.
Pick one workout and perform it a few times per week — minimum two times, maximum four times. “RIR” stands for reps in reserve and seeing “2 RIR” means you should stop two reps short of mechanical failure. As you progress, aim to add reps to your sets. Ideally, you can do more reps while still feeling as though you’re two reps from failure.
For Beginner Calisthenics Athletes
A1. Bench Dip: 3 sets x 2 RIR
B1. Elevated Push-Up: 3 sets x 2 RIR
*C1. Pike Push-Up: 3 sets x 2 RIR
*Bring chin or neck to bar or stair upon descent allowing elbows to brush the sides of one’s ribs
C1. Elevated Bodyweight Triceps Extension: 3 sets x 2 RIR
D1: Push-Up: 3 sets x AMRAP
Triceps Warm-Up
Especially if you’re going to do a heavy triceps workout, make sure you’re not going in cold. Even if you’re going to focus mainly on your chest or shoulders, your triceps will need to be ready for a hefty ride. Here’s a solid triceps dynamic warm-up to integrate into your program before your upper body workouts.
Exercise
Sets
Reps
Banded Triceps Pushdown
1
20 – 25
Triceps Kickback
1
12 – 15 per side
Close-Grip Push-Up
1
10 – 15
How To Train Your Triceps
Depending on your workout split, you’ll want to either include short triceps-specific workouts at the end of days focused on bigger upper body exercises or simply take an extra rest day while you’re in the process of building your arms.
Exercise Selection: To build strength, prioritize free-weight, compound triceps exercises like bench presses. To isolate your triceps for growth, include cable triceps exercises as well and perform most sets to nearly failure.
Sets and Reps: We tend to prefer lower reps (5 to 8) for compound exercises like presses or dips, and higher reps in the 12 to 20 range for isolation moves.
Choose Your Volume
Most evidence-based recommendations regarding optimal training volume fall between 10 and 20 “working” sets per muscle, per week. (1) If you’re used to hitting it hard in the gym, this may seem like a light load.
However, the good news is that you can probably get the same, or better, arm gains without committing to multi-hour workouts. Mind also that compound lifts do factor into this benchmark; if you perform plenty of heavy bench or overhead presses twice a week, you probably don’t need 15 sets of triceps extensions on top of it all.
Find the Right Angle
It pays to be flexible in your pursuit of eye-popping, shirt-busting triceps. Yes, you need good mobility in your elbows and shoulders for some arm exercises, but you should really open yourself up to a wide array of exercises and angles during your workouts if you want to maximize your gains.
As a three-headed muscle, certain sections of your triceps will work harder than others on certain exercises based on your posture and leverages at any given moment. (2) For example, the long head of the muscle gets the most love when your arm is extended behind your head.
Go Overhead
Some compelling research has shown that overhead extensions, when your arm is raised up behind your head, can be more effective at both long head emphasis and overall triceps growth — even more than traditional press downs. (3)
Mix in at least one overhead-based triceps exercise every time you train your arms and the results will likely speak for themselves.
Benefits of Training Your Triceps
Bigger, stronger triceps make you, well, bigger and stronger. You aren’t going to win and bodybuilding shows if your guns are only loaded in the front. Your triceps may also be the limiting factor the next time you try to test your 1-rep max on the bench press. There are plenty of good reasons to prioritize your triceps in the gym.
Better Pressing Strength
Your triceps fight half the battle on all pressing movements, whether you’re on the barbell bench press or working with dumbbells. If your elbow extensors are underdeveloped or weak, don’t expect to lock out any of your max-effort reps. Some extra triceps work is a great way to safeguard yourself against missing a max attempt.
Balanced Physique Development
Well-developed arms may not win bodybuilding shows on their own, but if your triceps are lacking on the physique stage, it can bring down your entire physique. Even if you don’t have competitive aspirations, doing nothing but biceps curls and neglecting your tris is no way to build an impressive physique.
Your triceps make up the majority of overall muscle in your upper arm, and that’s before training. That means plenty of untapped hypertrophic potential. If you want to look symmetrical and proportional, carving out those horseshoes is an absolute must.
Triceps Anatomy
The triceps are made up of three muscles (hence the name, tri-ceps): The lateral head, the long head, and the medial head. All three of these muscles attach to your elbow and are responsible for extending your elbow.
The triceps are involved in the latter half of most pressing exercises. Think about how you bench press. Your pecs work hard at first to get the barbell off of your chest, but once your arms break 90 degrees, your triceps flex to extend your forearms and fully extend your arms. The same is true for an overhead press.
FAQs
How many triceps exercises should you do per workout?
Your triceps get a lot of work, even when you aren’t working them directly. If you perform upper-body exercises like bench presses or push-ups, we recommend including only one or two triceps isolation moves as well.
How do you work all 3 heads of the triceps?
Two parts of your triceps are used when you extend your elbow, no matter where your arm is. So, any triceps exercise will cover your bases. To target the long head, you’ll need to perform at least one overhead triceps movement.
Are dips a good exercise for triceps?
Yes, but there’s a catch — bodyweight dips are easy enough for most folks, but rapidly become quite difficult once you start adding weight. If you enjoy dips you can certainly make them a main triceps movement, but if they’re more trouble than they’re worth, feel free to discard dips for other moves.
References
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082.
Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205.
Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–11. Advance online publication.
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Whether they’re shopping for shoes, clothing, or tiny houses, taller consumers can often find their options lacking — and at-home fitness equipment isn’t always that much more accommodating. Thankfully, some of the best exercise bikes on the market cater to riders as tall as 6 feet 6 inches. We saddled up on more than 20 different bikes to find the best exercise bikes for tall riders that won’t crunch your budget (or vertebrae).
Below, you’ll find bikes with integrated fitness apps and huge HD touchscreens for the techies, along with more utilitarian models to fit minimalist lifestyles. Join us as we break down what makes these hyper-adjustable exercise bikes suitable for taller-than-average cyclists.
The 6 Best Exercise Bikes for Tall Riders
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CF-L1, CES, CSNC a certified personal trainer, certified nutrition coach, and CrossFit Level 1 Trainer. She reviewed the research we cite to help ensure we’re providing helpful, accurate descriptions and recommendations.
How We Tested and Chose the Best Exercise Bikes for Tall Riders
The BarBend team of fitness professionals includes certified personal trainers, CrossFit coaches, and cycling enthusiasts, but what makes us uniquely qualified to speak to exercise bikes for tall riders is our own height range. Our team members range from 5 feet 3 inches to 6 feet 3 inches — and our tallest tester is actually our go-to exercise bike expert. Altogether, we’ve spun the pedals on more than 20 exercise bikes from top brands, rating each of them on a scale of 1 (lowest) to 5 (highest) across 13 categories, including adjustability, customizations, and durability.
The average height among U.S. adults is 5 feet 9 inches for men, and 5 feet 3 inches for women, so we consider tallriders to be anyone from 6 feet to 6 feet 6 inches tall (the highest recommended height among our picks). (1) Beyond the specs and measurements for each bike, we leaned on the experience of our taller teammates when curating this list of the best exercise bikes for tall riders because — simply put — they are our tallest riders. Read on to see which of these bikes might be the best fit for you.
Adjustability
Before we even saddled up on these bikes, we maxed out the seat heights and adjusted the handlebars to get a sense of the range that the product pages list as their recommended user heights. Most options we included claim to accommodate riders up to at least 6 feet 5 inches, but a few don’t list a recommended height range.
BarBend lead video reviewer Jake Herod, NASM-CPT, adjusting the resistance on the NordicTrack S22i.
In cases like this, we looked into other measurements, like inseam height — the distance from your upper inner thigh to the heel of your foot — and leaned on the experience of our taller team members. (2)
Outside of the seat heights, we also noted the adjustability of the handlebars — specifically if they can be adjusted four ways or just vertically. Other elements — like types of pedals and swiveling screens — earned mentions, but since hopping in a Peloton class with a few crunched vertebrae is not ideal, we focused on making sure you can find a comfortable fit.
Customizations
During a ride, you typically manage resistance via an adjustment knob on the frame just below the seat. However — unless you go with a recumbent option — you may have your seat raised so high that leaning down to reach the knob can be a bit of a challenge.
The seat on the Diamondback 1260sc.
We made sure to include bikes that offer alternatives, from levers and handlebar buttons to automatic adjustments via connected apps like iFIT or Peloton. Whether you’re cruising (virtually, of course) through Malibu or trying to keep up with your instructor, being able to quickly and comfortably adjust the resistance was a huge factor when we made our picks.
Price
By including options ranging from $279.99 to $1,799, we tried to accommodate a wide range of budgets in addition to heights. Most stationary bikes fall between $600 and $2,000, and most of our picks fall right in the middle of that range.
The higher you climb up that range, the more premium features you can expect to see, like integration with some of the best fitness apps, more resistance levels, and even incline and decline capabilities.
Best Overall Exercise Bike for Tall Riders: NordicTrack S22i
NordicTrack Commercial S22i
NordicTrack Commercial S22i
The NordicTrack Commercial S22i is high-tech and high quality, featuring both advancements like a 22” touchscreen display, and solid specs like 24 levels of quiet magnetic resistance.
Specs
Price: $1,799
Recommended Height Range: Not listed, but the seat is adjustable up to 13 inches
Resistance: 24 levels of magnetic resistance
Display: 22” HD touchscreen
Dimensions: 58″ H x 61″ L x 22″ W
Weight: 205lbs
Weight Capacity: 350lbs
Pros
With a 13-inch seat height range and vertically-adjustable handlebars, tall riders can find a comfortable fit to take on iFIT workouts.
The 22-inch HD touchscreen brings iFIT’s studio classes and scenic rides from around the world to life.
You can expect smooth resistance and incline adjustment, whether you change it manually or automatically using iFIT’s SmartAdjust capability.
Cons
Though we find it vital to the bike’s appeal, an iFIT membership costs an additional $39.99 per month.
The large screen and 205-pound overall weight made it difficult for our testers to move around.
Between the 13-inch range on the seat stack and adjustable handlebars, tall riders should have little issue taking the S22i for a virtual jaunt via the thousands of classes available through iFIT, which comes integrated into the 22-inch display of this exercise bike. If you find the resistance adjustment knob to be out of reach with the seat height maxed out, the S22i also provides buttons on the handlebars. You can also allow iFIT’s SmartAdjust feature to automatically change it in response to the terrain of a scenic ride or the class you’re taking.
BarBend lead video reviewer Jake Herod on the NordicTrack S22i.
Although NordicTrack doesn’t list a recommended height range for the S22i, its seat height is adjustable up to 13 inches, allowing for an inseam range of 28 to 41 inches from the lowest pedal position to the seat. If you measure from your heel up to the top of your inner thigh, match your measurement with that range. (2)
While she wasn’t a huge fan of the seat itself, BarBend editorial member and certified personal trainer Kate Meier, NASM-CPT, USAW-L1, CF-L1, rated its adjustability and ergonomics 4.8 out of 5. “The seat adjusts vertically, horizontally, and even tilts, but I thought the actual seat was kind of uncomfortable,” she said. She noted that it can be swapped out for a more comfortable seat, but finding the slider rails could make finding a replacement difficult.
It’s worth noting that an iFIT membership will set you back $39.99 per month, but Meier thinks it’s essential to get the most out of the bike. “Without iFIT, you basically just have an expensive manual bike,” she said, rating its tech capabilities and dynamic programming both 5 out of 5.
When she moved this 205-pound hoss around our gym, Meier — a competitive weightlifter, mind you — had a bit of trouble navigating the large screen, leading to a 3.5 out of 5 rating for portability. “There’s not a handle or anything, so trying to drive that thing — especially with the screen throwing off the balance — was tough.”
Best Exercise Bike for Tall Riders Under $1,000: Schwinn IC4
Schwinn IC4 Exercise Bike
Schwinn IC4 Exercise Bike
The Schwinn IC4 combines upper and lower body work with its included set of dumbbells and 100 levels of cycling resistance for a complete upper and lower body burn. Dial up your favorite streaming app and hop on, this bike is compatible with JRNY, Peloton, and Zwift.
Specs
Price: $899
Recommended Height Range: 4’6″ to 6’6″
Display: LCD screen with device holder
Resistance: 100 levels of magnetic resistance
Dimensions: 51.8″ H x 54.6″ L x 30.7″ W
Weight: 112lbs
Weight Capacity: 330lbs
Pros
The IC4’s 24-inch height range is the most accommodating among bikes we’ve tested, while still coming in at just $899.
Riders up to 6 feet 6 inches can use the four-way adjustable seat and handlebars to find a comfortable position.
A heavy 40-pound flywheel allows for smooth transitions between its 100 levels of resistance.
Connect your mobile device to use apps like JRNY, Peloton, or Zwift to track metrics and follow virtual courses or studio classes.
Cons
Tech-inclined riders may want a touchscreen display instead of supplying their own devices.
With just a 3-inch LCD screen onboard, the $899 price tag may be too steep for some.
A 24-inch height range — the largest of any bike we tested — makes the Schwinn IC4’s sub-$1,000 price point even more appealing for tall riders. It can accommodate users up to 6 feet 6 inches, and includes a four-way adjustable seat so they can find the right setup for their body type. While you won’t find an HD touchscreen on the console, you can sync your own device to follow workouts or entertainment. You can also connect many of the best heart rate monitors — or strap on Schwinn’s included band — to keep an eye on your pulse while you pump the pedals.
Our tester riding the Schwinn IC4.
After getting to know the IC4, certified personal trainer Kate Meier rated its value, adjustability, and ergonomics all 5 out of 5. “For less than $1,000, you’re getting a ton of tech and conveniences — like the water bottle holder, and pair of dumbbells,” she said. Tall techies may be disappointed when they see a 3-inch LCD monitor, but Meier noted that the included media shelf allows riders to follow workouts from their own mobile devices.
Our tester adjusting the settings on the Schwinn IC4.
During rides, the 40-pound flywheel — 10 pounds heavier than what we consider heavy — allows for smooth transitions between the 100 levels of magnetic resistance. Meier rated its customizations 5 out of 5, noting that there are two ways to adjust resistance. “If it’s uncomfortable to reach down to the resistance knob, you can change it digitally from the LCD monitor,” she pointed out.
Best Exercise Bike for Tall Riders with Simple Display: Diamondback 1260sc Rear Wheel Studio Cycle
Diamondback 1260sc Rear Wheel Studio Cycle
Diamondback 1260sc Rear Wheel Studio Cycle
With a rear-mounted 31-pound flywheel, it can help avoid corrosion brought on by moisture from sweat or drinks. The adjustment lever for the 16 levels of magnetic resistance can allow for smooth adjustment and its user-powered design requires no electricity.
Specs
Price: $1,199
Recommended Height Range: 5’2″ to 6’5″
Dimensions: 50″ H x 59″ L x 23″ W
Display: LCD screen with device holder
Weight: 130lbs
Resistance: Lever-adjusted magnetic resistance
Weight Capacity: 300lbs
Pros
Riders up to 6 feet 5 inches can track their metrics on the LCD screen, or by connecting their own tablet or phones via Bluetooth.
Its heavy 31-pound flywheel is rear-mounted to avoid corrosion-inducing moisture from sweat or spilled drinks.
The 16 resistance levels can be adjusted using a lever instead of a traditional knob.
Cons
$1,199 might be too expensive for a bike with no screen.
Some athletes may find the clicking noise distracting when adjusting the resistance lever.
The Diamondback 1260sc Rear Wheel Studio Cycle allows riders up to 6 feet 5 inches to track their metrics via the pedal-activated LCD screen or their own connected device. Once you start pedaling, this user-powered bike roars to life, displaying stats like heart rate, time, and calories burned.
Our BarBend tester riding the Diamondback 1260sc.
While the lack of an HD touchscreen may have cost it a point for its tech capabilities and value — both a 4 out of 5 — our tester appreciated the freedom to connect their own device. “The console is smaller than some other high-end bikes I’ve used, but it shows you everything you need,” they said. “And the fact that the tablet holder doesn’t cover it let me see both at the same time.”
The four-way adjustable seat and handlebars helped the 1260sc earn a 5 out of 5 for both adjustability and ergonomics, but it was the unique resistance-adjustment mechanism that impressed our tester. “This totally surprised me, but I think I prefer this lever to a regular resistance knob,” they stated. “It changed real quick, and though it makes a clicking noise, it didn’t bother me at all.”
The rear flywheel on the Diamondback 1260sc.
Its rear-flywheel drive may help prolong the life of the bike, as it’s out of the danger zone where sweat droplets and spilled water can splash and lead to corrosion. “Most cycling studios use bikes with rear flywheels for this exact reason,” they explained, rating its durability another 5 out of 5.” They need less maintenance and just create fewer problems over time.” (3)
Best Budget Exercise Bike for Tall Riders: Yosuda YB001R Magnetic Exercise Bike
Yosuda YB001R Exercise Bike
Yosuda YB001R Exercise Bike
Smooth and quiet cycling with a 35 lb flywheel and attached transport wheels so you can cruise where you want to. Simple LCD screen with a lip for an iPad, tablet, or phone.
Specs
Price: $279.99
Recommended Height Range: Not listed, but it has a 25″ to 35″ inseam height adjustment
Dimensions: 45” H x 40” L x 22” W
Display: LCD screen with device holder
Weight: 68lbs
Resistance: Magnetic
Weight Capacity: 270lbs
Pros
At just $279.99, it’s well below the average range we’ve seen for exercise bikes for tall riders — $1,200 to $2,000.
With a 10-inch inseam height range up to 35 inches and four-way adjustable seat, tall riders should be able to find a comfortable position.
It only occupies 6.11 square feet of floor space, which is almost a full square foot less than the average range for upright bikes.
Cons
Its resistance levels are not labeled, which means you’ll need to make adjustments based on feel.
After just a few rides, our tester noted that some cracks were forming in the seat.
Our pick for the best budget exercise bike for tall riders — the Yosuda YB001R — offers the adjustability to suit tall riders, and it does so a fraction of the cost of most exercise bikes. Most options that have the adjustability taller users need are closer to $1,200 to $2,000. This makes the YB001R a whopping $900 less than the low end of the average range.
Our tester riding the Yosuda YB001R.
While Yosuda doesn’t list a recommended height range, you can use its inseam height range (25 inches to 35 inches) to glean how you may fit in the saddle. (2) If you measure from the top of your inner thigh to the heel of your foot, make sure that measurement falls within their listed range.
Our tester, who stands 6 feet 3 inches tall, was happy to note that the YB001R offered some of the same flexibility as more expensive bikes. “I was able to adjust the seat four ways and fit just fine,” they said, rating its adjustability and ergonomics both 3.5 out of 5. “It doesn’t list a recommended height range, but I think even people taller than me would be comfortable, too.”
Another element that isn’t listed is a number of resistance levels. While this isn’t unheard of on exercise bikes, it means you’ll need to make adjustments based on feel instead of a specific level, which prompted a customizations rating of 3 out of 5 from our tester.
Given its compact footprint — a 4 out of 5 — our tester noted how easy it was to move around the gym. “The wheels are what made it a breeze to move around, plus it’s only 68 pounds,” they said.
Our tester gripping the handlebars on the Yosuda YB001R.
For $279.99, our tester thought that being able to support tall riders gave it a lot of value — 3.5 out of 5 — but did note one durability concern. “The frame has been sturdy, but after two or three rides, I could already see some small tears on the seat — not a good sign.”
They rated its durability 3.5 out of 5. “It may not be someone’s forever bike, but for a quick fix or beginner, this is a great price.”
Best Recumbent Exercise Bike for Tall Riders: NordicTrack Commercial R35
NordicTrack Commercial R35 Exercise Bike
NordicTrack Commercial R35 Exercise Bike
This recumbent bike features a 25-pound flywheel and 26 levels of magnetic resistance. With your purchase, you’ll receive a 30-day trial to iFit, granting you access to over 16,000 workout classes ranging from cardio to strength training.
Specs
Price: $1,499
Recommended Height Range: N/A
Dimensions: 53.42” H x 68.22” L x 23.69” W
Display: 14” HD touchscreen
Weight: 192lbs
Resistance: 26 levels of magnetic resistance
Weight Capacity: 350lbs
Pros
Its recumbent design, oversized adjustable seat, and step-through frame offers easy access compared to upright indoor bikes.
The steel frame can support users up to 350 pounds.
Take advantage of its iFIT integration to follow scenic rides or studio classes.
Cons
The 192-pound overall weight and heavy-duty build may make it difficult to move around your training space.
An iFIT subscription will set you back $39.99 per month.
While the NordicTrack R35 doesn’t explicitly list its height range, the sliding adjustable seat helped make it one of the best recumbent bikes we’ve tested. By comparison, the Schwinn 230 is about 4 inches shorter than the R35 and has a recommended height range of 6 feet 6 inches. We love this model’s oversized seat, extra-wide pedals, and step-through steel frame, all of which support comfort and accessibility. One of our taller testers — who is also a CrossFit Level 1 trainer — rated its adjustability, customizations, and durability a 4 out of 5.
Whether you’re 4 feet 6 inches or 6 feet 6 inches tall, recumbent bikes offer some benefits that upright bikes can’t. “For people with lower back pain, cycling [on an upright bike] may exacerbate that due to the positioning of the body on the bike,” says our expert reviewer, Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC.(4) “Seniors and individuals with limited mobility may struggle to get on and off of an [upright] bike, in which case a recumbent bike is recommended.”
Our tester loved the support that the recumbent design offers, especially given their recent ankle surgery. “Following my ankle reconstruction, a recumbent bike was one of these first ways I was able to start exercising again,” they shared. “It feels really low impact and is a good way to stay gently active while doing other things like reading a book or watching TV,” they said.
It also includes a 14-inch HD touchscreen where you can access on-demand cardio, strength, and mobility classes via iFIT. While an iFIT subscription costs an additional $39.99 per month, its dynamic programming earned a 5 out of 5 from our tester. “You can use Google Maps to plot new routes, plus it can auto-adjust the resistance for you, so you don’t have to mess with it during a ride.”
Recumbent bikes are typically larger than upright exercise bikes, but even with the transport wheels, its 192-pound overall weight made it tough for our tester to move around by themselves. “I definitely wouldn’t recommend anyone with an injury moving it around, but I’d probably leave it in one spot regardless,” they said, rating its portability 3.5 out of 5.
Best Exercise Bike for Tall Riders with Peloton: Peloton Bike
Original Peloton Bike
The bike that started the Peloton craze offers a 22-inch touchscreen, Bluetooth connectivity, a five-megapixel front-facing camera, and a built-in microphone. The Peloton membership offers access to thousands of live and on-demand cycling classes as well as progress tracking and leaderboards.
Specs
Price: $1,445
Recommended Height Range: 4’11” to 6’5”
Dimensions: 51.25″ H x 51″ L x 24″ W
Display: 22” HD touchscreen
Weight: 135lbs
Resistance: 100 levels of magnetic resistance
Weight Capacity: 297lbs
Pros
Whether you’re interested in heart-pumping studio classes or scenic rides, Peloton’s cycling content is unmatched.
Riders up to 6 feet 5 inches can find their fit using the four-way adjustable seat and vertically-adjustable handlebars.
The 100 levels in the magnetic resistance system exceeds the average range of 16 to 32 levels by, well, a lot.
Cons
A $44-per-month subscription is required to access the Peloton app’s library of studio classes and scenic rides.
Unless you swap out the pedals, you’ll need Delta-compatible cycling shoes.
No matter how tall the rider, Peloton’s studio class vibes are world-class. Not only can its premium cycling content — a 5 out of 5 from just about all of our testers — get your heart pumping, the bike itself can accommodate riders up to 6 feet 5 inches tall. With a four-way adjustable seat and vertically-adjustable handlebars, most users should be able to find a comfortable riding position. In fact, its adjustability, ergonomics, customizations, and durability all earned a 4 out of 5.
The Peloton Bike.
There’s a reason the Peloton Bike has become synonymous with indoor cycling. As BarBend editorial member Randall Colburn attests, the instructors themselves are key to its popularity and effectiveness. “The instructors provide motivation, allow room for adjustments, and routinely make me laugh. I would die for Denis Morton,” he said.
While you’ll also need to commit to the $44 per month subscription, our tester, a certified personal trainer, rated its value 4.5 out of 5. “The overall riding experience just can’t be beat. Plus, the 21.5-inch screen makes the classes feel that much more immersive,” they said, rating its tech capabilities a 4.5 out of 5.
The pedals on the Peloton Bike.
If you want the full experience, you may need to spring for Delta-compatible cycling shoes, as that’s what Peloton provides. You can, however, swap out the pedals for ones with toe cages or clip-ins for SPD cleats.
What to Consider Before Buying an Exercise Bike for Tall Riders
For tall riders, knowing what to look for when buying an indoor cycle should start with its adjustability. Check the maximum seat height, handlebar adjustment, and if the bike lists a recommended user height range. After making sure a bike can accommodate your particular height, make sure it aligns with your budget and intended use.
Seat Height
Since bikes that can’t accommodate your height are unusable — and unworthy! — for you, start by checking the maximum height of the seat stack. Seats often slide forward and backward a few inches, but the seat stack height will indicate how high or low your booty can sit on the bike. Obviously that will indicate the leg length it can accommodate, so find this measurement before looking any further.
Our tester adjusting the seat stack on the Schwinn IC4.
If you’re going to invest in a home gym essential like an exercise bike, make sure you won’t be crunching any vertebrae when you start spinning the pedals. Our tallest tester — 6 feet 3 inches — has tested out most of the bikes we have used, so lean on his experience as you peruse our list.
Adjustable Handlebars
The other major adjustable element on an exercise bike is the handlebars. Some models feature four-way adjustable handlebars, but more commonly, you’ll see options that just raise and lower in about a 6-inch range. Once you find a bike with a seat that lets you comfortably reach the pedals, consider how far you’ll need to reach, as well as your preferred grip — overhand, hook, or extended. (5)
Your Budget
While the average range of exercise bikes out there is pretty wide — around $600 to $3,000 — most of the models we’ve tested cost between $1,200 to $2,000. While you may be able to save some cash with a budget-friendly bike, these often don’t have the steel frames or seat height ranges to support taller riders.
Once you have a figure in mind, use our price chart to quickly identify the exercise bikes that align with your finances.
How Much Do the Best Exercise Bikes for Tall Riders Cost?
When you start shopping around for an exercise bike, you can expect to drop anywhere from $600 to $3,000. On average, though, a quality exercise bike will cost you between $1,200 and $2,000. Check out the options we selected for tall riders and see which bikes align with your budget.
Best Overall Exercise Bike for Tall Riders
NordicTrack S22i
$1,799
Best Exercise Bike for Tall Riders Under $1,000
Schwinn IC4
$899
Best Exercise Bike for Tall Riders with Simple Display
Diamondback Bike 1260sc
$1,199
Best Budget Exercise Bike for Tall Riders
Yosuda YB001R Magnetic Exercise Bike
$279.99
Best Recumbent Exercise Bike for Tall Riders
NordicTrack Commercial R35
$1,499
Best Exercise Bike for Tall Riders with Peloton
Peloton Bike
$1,445
We provided a wide range — from $279.99 to $1,799 — in order to accommodate the budgets of as many tall riders as possible. And that is what all of these exercise bikes have in common — they can accommodate taller-than-average users. Of course, you should first ensure that you can comfortably use your bike, but also consider the features and capabilities that distinguish each option.
The LCD display on the Yosuda YB001R.
Models closer to the low end of the price range might eschew fancy HD touchscreens for LCD displays that will track your metrics, but do little else. These options typically include some kind of device holder so you can supply the screen for streaming workouts on Apple Fitness+ or shows on Amazon Prime or Max. On the other hand, you may decide it’s worth the price bump to have an onboard screen and integrated fitness app to connect to WiFi and hop in a studio class or explore rides from around the world.
Benefits of Exercise Bikes for Tall Riders
The major benefit of the bikes we rounded up for this list is that they offer comfortable rides for taller-than-average athletes. As you may have experienced when shopping for new shoes or a suit, tall consumers aren’t always accounted for. Beyond being physically accommodating, these bikes offer a low-impact form of cardio exercise, as well as a way to improve your overall health.
Comfort
If you’ve ever squeezed into a small Uber, or ducked under a low door frame, you may be aware most things are designed for the average user, not the outliers. A huge benefit for exercise bikes for tall riders is the fact that you can get your sweat on in comfort. Adjustable seat heights and handlebars help create some of the best cardio machines for tall users because the physical apparatus can be modified to accommodate you.
Low-Impact Cardio
For those experiencing chronic back problems or joint issues, finding an appealing form of cardio that doesn’t require you to absorb impact can be a challenge. (6) Climbing aboard an exercise bike that can accommodate your height allows you to reap the benefits of cardio exercise without depending on your knees, ankles, or back to bear the burden of shock absorption. Beyond being an engaging and exciting form of cardio, regular exercise on an indoor cycle can support lower blood pressure and reduced risk of heart disease. (7)
Health Benefits
All the best rowing machines, treadmills, and exercise bikes offer ways to improve your overall health, but the adjustability of indoor cycles make them uniquely positioned to suit the needs of taller users. Beyond the cardiovascular benefits, at least one study has shown that building muscles around joints like the knee can decrease the load on your cartilage. (8)
Our tester riding the NordicTrack S22i.
As our expert reviewer, Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, laid out, exercise bikes offer myriad health benefits. “Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few.” (6)(7)
The benefits of cardiovascular exercise — lower blood pressure, reduced risk of heart disease — have been well-researched, but the specific health benefits of indoor cycling are also plentiful. By itself, indoor cycling can increase your aerobic capacity, but in conjunction with a healthy diet it can help reduce cholesterol and support weight loss without losing muscle mass. (7)
Final Word
To effectively and comfortably enjoy the benefits of cycling, you don’t want to be hunched over the handlebars, putting undue stress on your back and joints. Fortunately, we have come across many exercise bikes for tall riders that can accommodate people up to 6 feet 6 inches. These models open the door for low-impact exercise, allowing users of all heights to access the bounty of health benefits regular cardio offers, like reduced risk of heart disease or lower blood pressure. (7)(9).
While aspects like resistance and build are important for any bike, we paid close attention to the adjustability of the seats and handlebars when we curated our list. You’ll still find the HD touchscreens, fitness app integration, and heavy flywheels. But without a frame large enough to support your frame, these features would be useless. No matter if you’re 4 feet 6 inches or 6 inches tall, these bikes can bring you the engaging indoor cycling experience you’re looking for.
FAQs
What is the best exercise bike for tall riders?
The best bike for tall riders we have tested is the versatile NordicTrack S22i. Its seat stack has a 13-inch height range and the handlebars adjust vertically so you can comfortably take on iFIT workouts. Those workouts are even more engaging on the 22-inch HD touchscreen and with SmartAdjust, you won’t need to worry about fiddling with the resistance knobs or handlebar controls. Its 32-pound flywheel and belt drive system also make for smooth adjustments during a ride.
What is the best foldable exercise bike for tall people?
While we didn’t include a foldable option on this list, our favorite overall option is the FitNation Flex Bike Ultra. Many folding bikes can accommodate taller users, and you can see some of our favorite models on this list of the best folding exercise bikes.
How do I adjust my exercise bike to my height?
Most spin bikes feature adjustable seat stacks — the vertical column that raises and lowers the actual seat — and most also use a pin mechanism. Simply release the pin, adjust the seat post, then replace the pin at a different height. You can also adjust the handlebars to suit your reach, but these often have a more limited range than seats.
References
Centers for Disease Control and Prevention. (2021b, September 10). FASTSTATS – body measurements. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/body-measurements.htm
CES. (2021, January 14). How to measure inseam for indoor bikes and rowers. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/how-to-measure-inseam-for-indoor-bikes-and-rowers
GirlBikeLove. (2023b, October 23). Rear vs. front flywheel exercise bikes: Is there any difference?. YouTube. https://youtu.be/-EsnFy1XGQE
Newman, K., Gibson, K., Zeller, H., Carter, S., and Joyce, B. (July 7, 2009). “Recumbent Exercise Bicycle for Low-Impact Rehabilitation of Obese Individuals.” ASME. J. Med. Devices. June 2009; 3(2): 027516.
UK, H.-. (n.d.). What are the main hand positions when riding an exercise bike?. HomeFitnessCode. https://www.homefitnesscode.com/blogs/news/what-are-the-main-hand-positions-when-riding-an-exercise-bike
Dong, X., Li, C., Liu, J., Huang, P., Jiang, G., Zhang, M., Zhang, W., & Zhang, X. (2021). The effect of running on knee joint cartilage: A systematic review and meta-analysis. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine, 47, 147–155.
Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452.
Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.
Mersy D. J. (1991). Health benefits of aerobic exercise. Postgraduate medicine, 90(1), 103–112.
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If you’ve got cash burning a hole in your pocket and you’re looking for the best exercise bikes that money can buy, we salute you. Congratulations on your wealth, please adopt me. As for those on a budget, you can still find a high-quality exercise bike without selling the farm. Quality exercise bikes under $1,000 exist, and many offer similar comforts to what you’ll find on big-ticket purchases, such as durable builds, Bluetooth compatibility, and the convenience of boosting aerobic capacity and burning calories from the comfort of your home. (1)
While introducing an indoor bike under $1,000 into your home can be a worthwhile investment, it’s important to understand your options in comparison to what you’re looking for. Do you need back support while you cycle? What kind of technology would help your training? How much space do you have available? Considering these questions, our team of testers spun our wheels on 30 of the market’s most popular exercise bikes to bring you our top seven choices for the best exercise bikes under $1,000. Here are our top picks.
The 7 Best Exercise Bikes Under $1,000 of 2024
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CF-L1, CES, CSNC a certified personal trainer, nutrition coach, and CrossFit Level-1 Trainer. She reviewed the research we cite to help ensure we’re providing helpful, accurate descriptions and recommendations.
How We Tested and Chose the Best Exercise Bikes Under $1,000
The BarBend team is filled to the brim with triathletes, former D1 athletes, certified personal trainers, and home workout fanatics. Our jobs are fun. We comb the internet looking for the best exercise bikes, then try them out to see if they’re worth the hype. Our team has ridden on over 30 of the top exercise bikes in an effort to give you our honest feedback and opinion on what’s out there and if it’s worth your money.
To provide the clearest understanding of our testing methodology, we’ve scored categories such as footprint, tech capabilities, adjustability, and dynamic programming on a scale of 1 (that’s bad) to 5 (that’s good). Here are a few key areas we focused on when making our selections.
Durability
Investing in home gym equipment, even when it’s under $1,000, is costly, and if your purchase falls apart before you’ve gotten a satisfying amount of use from it, it can be heartbreaking. To help avoid this sort of devastation, we’ve opted for bikes with durable builds to protect your investment. When making our selections, we looked for tough frames forged from steel and other high-quality materials, as well as warranties that can protect your ride for years to come. When bikes on our list didn’t meet our standards, we made sure to note it.
We also kept our eye on user weight capacities, ensuring our choices could support a wide range of body types and sizes. The standard user weight capacity on exercise bikes is 300 pounds, but our list contains some options that support up to 330 pounds.
Exercise bikes can range anywhere from $150 up to more than $2,600. Our mission was to find the best bikes under $1,000 so that users operating within this budget could easily browse the best options in their price range. Value is really important to us, so we made sure to make note of how each bike’s price stacked up against its resistance capabilities, build, included features, and adjustability.
Intended Use
Upright, air, and recumbent bikes may all have similar functionality, but a customer’s fitness level, goals, and intended training will likely have an impact on which type of bike is best for them. You’ll find all of these bikes on our list, and it’s up to you to figure out which one is best suited to your needs and preferred style of training.
“Air bikes… engage the upper body, thus providing a full-body workout,” says BarBend’s expert reviewer, Amanda Capritto, CPT, CF-L1, CES, CSNC. “Recumbent bikes allow people with mobility limitations or injuries to enjoy cycling, as they are reclined and take pressure off of the hips and back. [And] upright bikes are your typical stationary bikes, which are excellent for high-intensity exercise.”
Best Overall Exercise Bike Under $1,000: Schwinn IC4
Schwinn IC4 Exercise Bike
Schwinn IC4 Exercise Bike
The Schwinn IC4 combines upper and lower body work with its included set of dumbbells and 100 levels of cycling resistance for a complete upper and lower body burn. Dial up your favorite streaming app and hop on, this bike is compatible with JRNY, Peloton, and Zwift.
Specs
Price: $899
Dimensions: 51.8’’ H x 54.6’’ L x 30.7’’ W
Weight: 112lbs
Resistance: 100 micro-levels of magnetic resistance
Weight Capacity: 330lbs
Pros
This top-notch bike has multiple adjustability options, a 40-pound flywheel, and 100 micro-levels of magnetic resistance.
Bluetooth capabilities allow users to connect this bike to third-party apps like Peloton, JRNY, and Zwift.
Hybrid pedals have clip-in capabilities for SPD cleats on one side and toe cages for sneakers on the other.
Cons
In lieu of an HD touchscreen, there is just an LCD display with basic metrics.
This indoor cycling bike can pair with third-party apps, but connectivity can be limited for specific training metrics.
Strap on your cycling shoes with the $899 Schwinn IC4, our choice for the best overall exercise bike under $1,000. With four-way seat and handlebar adjustability, clip-in and toe cage pedals, and a 40-pound flywheel that supports smooth transitions across its 100 micro-levels of quiet magnetic resistance, this bike can suit any number of fitness goals. Value, durability, customizations, and adjustability all scored a 5 out of 5 with our tester Kate Meier, a certified personal trainer and BarBend editorial member.
Our tester riding the Schwinn IC4.
“This bike is a phenomenal deal at under $1,000, and you’re getting a lot for your money.The bike is sturdy and well-built, plus the tech features and conveniences are awesome,” Meier noted. “It also comes with a Bluetoothheart rate armband so you can get even more feedback on your training metrics while you ride.” This connectivity allows you to maintain a fat-burning heart rate zone or track your high-intensity intervals.
Bluetooth pairing capabilities allow users to connect this bike to apps like Peloton, JRNY, and Zwift, which you can then view from your smartphone or tablet stowed on the integrated device holder. However, tech capabilities scored a 4 out of 5. Depending on the app, some connectivity may be limited as detailed in the chart below.
Speed
Power
RPM
Distance
Heart Rate
iOS or Android
Peloton
No
No
Yes
No
No
iOS
Zwift
No
Yes
Yes
No
Yes, with a compatible HR monitor
Both
Sufferfest
Yes
Yes
Yes
No
Yes, with a compatible HR monitor
iOS
Rouvy
Yes
Yes
Yes
Yes, but may differ from console reading
Yes, with a compatible HR monitor
Both
Meier gave customizations a 5 out of 5 score. “While there isn’t a built-in touchscreen to stream programming from, there is an LCD screen that allows me to digitally adjust my resistance by pushing up and down on the arrows.”
Our BarBend tester adjusting the seat on the Schwinn IC4.
Digital resistance adjustments help users know exactly what level they’re training at, as compared to some indoor bikes with manual turn-knob adjustments that keep users in the dark about their current level of resistance.
Meier also appreciated the stability of this bike while riding out of the saddle or using the included 3-pound dumbbells. “There wasn’t any shake during my ride,” she noted, “For how lightweight and compact this bike is, a 330-pound weight capacity is impressive.” Durability scored a 5 out of 5.
Best Air Bike Under $1,000: Assault AirBike Classic
Assault AirBike
The Assault AirBike is a moderately priced bike with a solid build that features a powder-coated steel frame. It’s an upright indoor bike with moving arms that’s designed to burn calories and integrate seamlessly into cross-training and interval workouts.
Specs
Price: $699
Dimensions: 50’’ H x 50.95’’ L x 23.34’’ W
Weight: 95.6lbs
Resistance: Air
Weight Capacity: 300lbs
Pros
This air bike is built to last with a powder-coated steel frame and 20 sealed cartridge bearings.
It has steel pegs on either side of the fan, allowing users to rest their feet and push and pull the moving arms for an upper-body workout.
The LCD display offers seven workouts and can connect to some wireless heart rate monitors.
Cons
This bike uses a chain-drive system, which can require more upkeep and maintenance than bikes with belt-drive systems.
Tech capabilities are limited — there’s no Bluetooth connectivity to pair with fitness apps or speakers to play your bops.
“Compared to regular bikes and indoor bikes, air bikes engage more of the body’s musculature due to the moving arms,” notes BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. “They are great for high-intensity training as well as slow, steady recovery work.” The Assault AirBike Classic, with its durable, powder-coated steel frame and 20 sealed cartridge bearings, is one of the best air bikes we’ve tested, and its $699 price tag earned it a 4.5 out of 5 from our tester, a certified personal trainer.
Jake using Assault AirBike.
Air bikes are widely used in CrossFit gyms due to their ability to utilize users’ arms and legs for full-body HIIT work. “It’s easy to hop on and get my workout in,” noted our tester, “and while there are a handful of workout programs on the LCD screen, I usually just use manual mode when riding.” Users can also choose to rest their feet on the steel pegs on either side of the fan to focus on their upper body by pushing and pulling on the handles.
“I promise you won’t be bored with the Assault Air Bike, but you might want to be tapping out after a few quick minutes,” notes Jake Herod, BarBend’s expert product tester in the below video review.
The tech capabilities on air bikes tend to be lower than what you might find on spin bikes with large touchscreens and app integration. And while the LCD screen can’t pair with fitness apps, it can connect with some wireless heart rate monitors so you can keep a closer eye on your training metrics. Tech capabilities scored a 3 out of 5.
This affordable, sub-$1,000 price tag does come with a catch in the form of its chain-drive system. “Chain drives, as seen on the Assault Bike series, are noisier and require more frequent maintenance,” notes Capritto. Assault Fitness recommends lubing up the chain four times a year, but this process only takes mere minutes to accomplish.
Jake adjusting Assault Fitness AirBike.
You won’t find a water bottle holder or speakers to play your jams from, which is why conveniences scored a 2 out of 5. But our tester concluded, “I’ve tried a lot of air bikes, and if I was in the market to buy one, it would be this one.”
Best Exercise Bike with Screen Under $1,000: NordicTrack Commercial VU 29
NordicTrack VU 29 Exercise Bike
NordicTrack VU 29 Exercise Bike
This upright exercise bike offers automatic adjustments to the 24 levels of magnetic resistance, features a 19-pound flywheel, and is fully integrated with iFit and Google Maps™.
Specs
Price: $999
Dimensions: 55.29” H x 41.49” L x 24.86” W
Weight: 115lbs
Resistance: 24 levels of digital resistance
Weight Capacity: 325lbs
Pros
The 14-inch HD touchscreen is integrated with iFIT, allowing users to take thousands of on-demand studio classes and scenic rides.
The SmartAdjust feature on iFIT can automatically adjust the bike’s 24 levels of resistance to mimic real-world terrain during workouts.
Google Maps integration allows users to map out their riding course to travel anywhere across the globe.
Cons
A $39 a month iFIT subscription is necessary to utilize many features of this bike, such as the screen and SmartAdjust.
The 19-pound flywheel is light, and might not provide as smooth a ride as flywheels over 30 pounds.
While the seat can adjust up and down, there’s no handlebar adjustments.
The best exercise bikes with screens help users immerse themselves in virtual studio classes and scenic rides around the world, but they often come at a hefty cost that can leave you slack-jawed. The price tag on the NordicTrack VU 29 is a bit easier to swallow, delivering 24 levels of magnetic resistance, a 325-pound user weight capacity, and a 14-inch HD touchscreen with iFIT integration for just $999. Tech capabilities and dynamic programming scored a 5 out of 5.
An iFIT membership grants you access to thousands of immersive virtual spin classes, as well as strength training and mobility classes you can take off the bike. iFIT is also integrated with Google Maps, allowing you to create your own riding route nearly anywhere in the world.
“iFIT is awesome,” said BarBend editorial member and certified personal trainer Kate Meier. “I did a workout in Hawaii and the views were gorgeous.” We also like iFIT’s SmartAdjust feature, which can automatically adjust your resistance based on your ride. “SmartAdjust took control of my resistance and really made me feel like I was climbing the hills I saw on screen,” said Meier.
After a one-month free trial, an iFIT subscription will cost $39 a month, $396 a year for a family membership, or $180 a year for an individual plan. We think this subscription is necessary with this bike to make the most of its touchscreen and SmartAdjust capabilities. However, users who opt out of an iFIT subscription can still access a few iFIT workouts or choose to ride in manual mode.
An oversized cushioned seat, ergonomic foot pedals with adjustable straps, a built-in fan, and a 325-pound user weight capacity provide a comfortable and stable ride. The seat can adjust up and down, though we wish there was an option to tinker with the handlebars, which are in a fixed, nearly vertical position.
This 115-pound bike is one of the most portable and lightweight NordicTrack bikes, though this is partially due to the lightweight 19-pound flywheel, which is lighter than the 30- to 40-pound flywheels we like to see on exercise bikes. Lightweight flywheels can make transitioning through resistance levels less smooth, so we wouldn’t recommend this bike for serious cyclists looking to break PRs in speed trials.
Best Exercise Bike Under $1,000 for Small Spaces: Yosuda Magnetic Exercise Bike
Yosuda YB001R Magnetic Exercise Bike
Yosuda YB001R Magnetic Exercise Bike
This cost-effective exercise bike can offer excellent low-impact training sessions without breaking the bank. A 35-pound flywheel and belt drive system help operations run smoothly with each pedal, and there’s also a built-in LCD display to track your calories burned, speed, ride time, and distance.
Specs
Price: $439.99
Dimensions: 45’’ H x 40’’ L x 22’’ W
Weight: 68lbs
Resistance: Magnetic
Weight Capacity: 270lbs
Pros
This Yosuda profile’s footprint is roughly 2 square feet smaller than the average bike we’ve tested.
At $439.99, this bike is well below the $500 to $1,500 average for exercise bikes.
The 35-pound flywheel — only 3 pounds shy of what the Peloton Bike offers — is impressive for this price range.
Cons
Our tester noticed the seat cushion tearing after just a few rides.
Besides a basic LCD screen, this bike has limited tech features.
The Yosuda Magnetic Exercise Bike is one of the best exercise bikes for small spaces due to its compact footprint of just 6.11 square feet, which is roughly 2 square feet smaller than the average bike we’ve tested. The price is appealing, too — at $439.99, it’s well below the $500 to $1,500 average for upright spin bikes. Footprint, portability, and setup scored a 4 out of 5.
Our BarBend Tester riding the Yosuda YB001R exercise bike.
“This bike is pretty compact, so moving it around on the included transport wheels was easy for me,” noted our tester, a certified personal trainer.
Often, budget bikes with compact footprints don’t support the kind of ergonomic fit you’ll find on larger and more expensive rides, so we were happy to find that the Yosuda has both a seat that’s adjustable four ways and handlebars capable of vertical adjustments, allowing for riders with a 25- to 35-inch inseam.
In fact, our tester — who stands 6 feet 3 inches and has a size 13 shoe — had no trouble getting comfortable on the Yosuda. “The adjustability of the seat and toe cages helped me to get into a comfortable position,” they noted, scoring ergonomics a 3.5 out of 5.
The toe cages on the pedals of Yosuda YB001R.
Thanks to the 35-pound flywheel, just 3 pounds shy of the Peloton Bike’s flywheel, “the ride is smooth and super quiet,” mentioned our tester. While the tech is limited to a basic LCD screen, we appreciated the inclusion of a water bottle holder and tablet holder, which allows users to stream entertainment or classes from their mobile device
Durability scored a 2.5 out of 5. “This isn’t a bike that’ll last forever,” concluded our tester, who experienced some tears in the seat. Similarly, some customer reviews mentioned their pedals falling off and plastic parts breaking. However, for those looking for a budget-friendly ride, “it’s a good choice for beginners that won’t break the bank.”
This recumbent bike offers comfort and modern conveniences, highlighted by the padded and ventilated seat, Bluetooth connectivity for your devices, and a tablet holder for streaming.
Specs
Price: $999
Dimensions: 47” H x 66.4″ L x 28″ W
Weight: 108lbs
Resistance: 25 levels of magnetic resistance
Weight Capacity: 330lbs
Pros
This recumbent bike’s padded seat and ventilated backrest offers added support for senior athletes or those with back pain or limited mobility.
An easy-to-reach media shelf can hold your phone or tablet so you can stream entertainment or classes while on your ride.
Bluetooth compatibility allows this bike to be paired with apps like JRNY and Zwift.
Cons
Those tight on space may take issue with this bike’s footprint of 12.91 square feet.
The flywheel is only 8.16 pounds — well below what we’d recommend.
The Schwinn 290 is our choice for the best recumbent bike under $1,000, as we like its reclined and ventilated backrest and Bluetooth compatibility. An updated version of the Schwinn 270, the 290 is now compatible with the JRNY app.
Recumbent bikes are often seen in physical therapy offices due to their ease of use and supportive reclined positioning. The 290’s padded seat, ventilated backrest, and step-through design can provide additional support for senior athletes, those struggling with back pain, or anyone with limited mobility.
Its 7-inch LCD monitor delivers training metrics and comes pre-loaded with 13 programs to help you work up a sweat and develop a routine. While you won’t find a built-in touchscreen for streaming, it is compatible with Bluetooth so you can pair the bike with apps like JRNY and Zwift. Plus, the built-in media shelf can hold your mobile device while you stream classes or entertainment.
Our tester riding an earlier model, the Schwinn 230
The bike comes with a free 2-month membership to JRNY, an app with on-demand classes, scenic rides, and adaptive suggested workouts based on ability. “JRNY tracks your progress and milestones,” noted our tester, a CrossFit Level 1 coach. “Plus, there are curated music playlists for your workouts — though I didn’t love the tunes.”
After your trial, a JRNY mobile-only membership costs $11.99 a month or $99 for the year. However, some customers have struggled with this bike’s connectivity. One review noted, “…Despite several attempts, [I] cannot get JRNY installed, very disappointing.”
At 12.91 square feet, the 290 is a big piece of equipment — most recumbent bikes we’ve tested measure around 10 square feet. Also, the 8.16-pound flywheel is well below the 30- to 40-pound flywheels we like to see on exercise bikes at this price range. As such, we wouldn’t recommend this bike for serious cyclists or those looking to win any speed trials.
However, it may be perfect for senior riders and individuals with back pain and mobility issues who are trying to stay active.
One reviewer mentioned, “I recently had knee ligament replacement surgery. The Schwinn 290 is really helping with my knee flexion and leg strengthening. I find it easy to use and as effective if not more so than the high-end recumbent bikes at the gym.”
Best Budget Exercise Bike Under $1,000: Sunny Health & Fitness SF-B1002
Sunny Health & Fitness Indoor Cycling Bike
Sunny Health & Fitness Indoor Cycling Bike
This bike’s 49-pound flywheel is one of the largest we’ve seen on a consumer indoor cycle and will help you build momentum while keeping your ride smooth. The transport wheels are also large and durable, so you can move tip this bike and move it out of the way when your workout is over.
Specs
Price: $399
Dimensions: 44.8” H x 54” L x 19” W
Weight: 113lbs
Resistance: Friction
Weight Capacity: 275lbs
Pros
At just $399, this budget bike manages to have a 49-pound flywheel — one of the heaviest we’ve seen.
Four-way seat adjustability and two-way adjustable handlebars can accommodate riders between 5 feet 2 inches and 6 feet 1 inch.
This bike is so durable, I managed to roll it on its transport wheels a mile on city streets without any damage.
Cons
There’s no tech on this bike to help track training metrics.
It has no device holder for those who are interested in streaming classes and content from their phones or tablets.
Friction resistance, as compared magnetic resistance, requires more maintenance.
The Sunny Health and Fitness SF-B1002’s $399 price tag, heavy flywheel, and sturdy build are why it’s our pick for the best budget exercise bike under $1,000. When I was unemployed and looking for an affordable means to train for bike-camping expeditions, this bike caught my eye. I’ve owned this bike for the past three years and have ridden more than 1,000 miles on it. I scored its value a 5 out of 5.
Our BarBend Tester is shown riding the Sunny Health and Fitness SF-B1002 exercise bike.
The 49-pound flywheel is incredibly impressive for a bike at this price point — for comparison, the top-of-the-line Peloton Bike only has a 38-pound flywheel. A heavier flywheel helps to maintain momentum, similar to the ride experience on a road bike, and I’ve experienced nothing but smooth transitions during sprints and when I’ve increased the resistance out of the saddle.
Cheaper products tend to have shorter life spans, but this bike is built to last. When I moved to a new apartment and didn’t want to take the bike apart to fit it into my car, I just tipped it onto its transport wheels and pushed it a mile down the road to my new spot. Durability and portability scored a 5 out of 5.
However, this bike uses a friction resistance system, so users will want to make sure to keep the flywheel greased and replace the leather friction pad when it wears out. I lube up the flywheel once a year and have yet to replace my friction pad.
Our tester adjusts the seat on a Sunny Health and Fitness SF-B1002
Saving cash won’t come at the cost of an ergonomic fit with this bike’s adjustability, which I scored a 5 out of 5. The seat has four-way adjustability and the handlebars can move up and down. This allows access to riders between 5 feet 2 inches and 6 feet 1 inch.
Before you get too excited, know that tech capabilities on this bike are non-existent, which may be good for beginners looking for a simple and quality ride. There is no touchscreen, no LCD display to track stats, and no Bluetooth connectivity. There isn’t even a media holder to stream content from your phone or tablet, though you could always invest in a $20 mount. Tech capabilities scored a 2 out of 5.
Best Smart Exercise Bike Under $1,000: Mobifitness Turbo Exercise Bike
Mobi Fitness Exercise Bike
Mobi Fitness Exercise Bike
If you’re looking for a budget-friendly exercise bike, you’ve found your match. Plus, this bike can support users up to 330 pounds.
Specs
Price: $220
Dimensions: 42.5” H x 44.5″ L x 20″ W
Weight: 92lbs
Resistance: 32 levels of magnetic resistance
Weight Capacity: 330lbs
Pros
This bike pairs with the free Mobi Fitness app to provide detailed training stats, spin classes, and gamified cycling you can view from your phone or tablet.
Digitally control your resistance from the LCD screen dial control or through your Apple Watch.
The bike’s seat has six-way adjustability, including an option to tilt the seat up or down.
Cons
While the app doesn’t require a subscription (hooray!), the programming isn’t as vast or as entertaining as Peloton or iFIT.
The 1-year parts and 2-year frame warranty is worrisome compared to exercise bikes with 5- to 10-year warranties.
Smart home fitness technology has taken the world by storm, with Peloton, Tonal, and NordicTrack leading the charge for connected equipment that can power up your training. However, these types of machines often carry hefty price tags, limiting use to gazillionaires. At just $220, the Mobifitness Turbo Exercise Bike is our choice for the best smart exercise bike under $1,000 because of its free app, Bluetooth connectivity, sleek (smart) design, and 32 levels of quiet magnetic resistance.
Our tester riding the Mobifitness Turbo Exercise Bike.
This bike pairs with the free Mobi Fitness app. A free app is rare in this space — most smart bikes come with apps that require a monthly subscription that tends to range between $19 and $44. “There isn’t a screen or tablet on this bike, but you can connect your phone or tablet to the app and to the bike for an integrated workout experience,” noted our tester, a CrossFit Level 1 coach, who gave tech capabilities a 3.75 out of 5.
The Mobi Fitness app is available for iOS and Android, and it provides detailed training stats, workout plans, spin classes, and gamified cycling experiences. “This programming is pretty cool since it’s free, however, the class variety and quantity pales in comparison to something like Peloton,” our tester noted.
Our tester moving the Mobi Fitness Turbo Exercise Bike
Of course, there’s plenty we like about the bike itself. It has 32 levels of magnetic resistance, for one, and you can control them via a digital dial or a connected Apple Watch. We also like that it can support riders up to 6 feet 5 inches thanks to two-way handlebar adjustments and six-way seat adjustments, which is more than we’ve seen on almost any bike. This seat can move vertically, horizontally, and can also tilt up and down. Customizations scored a 4.5 out of 5.
“This bike is super sturdy when I’m riding,” noted our tester, “but the 1-year warranty is worrisome, since who knows how well everything will hold up over time.” The 1-year parts and 2-year frame warranty are disappointing, but perhaps to be expected at this price point. Ideally, we’d like to have seen something closer to a 5- or 10-year warranty. For this, durability scored a 3.75 out of 5.
What to Consider Before Buying an Exercise Bike Under $1,000
“First, you’ll need to decide what type of exercise bike you want: recumbent, upright (like a spin bike), or an air bike,” mentions Amanda Capritto, CPT, CF-L1, CES, CSNC. After that, you’ll need to figure out what you want from your exercise bike and how much you’re willing to spend. Are you looking for Bluetooth connectivity to have better access to your training metrics? How much space do you have available to dedicate to a new piece of equipment? Percolate on these questions as you consider what to look for when buying an indoor cycle.
Floor Space
Even when you’re only considering your options, it’s important to know the amount of space you’re working with. We’ve provided dimensions for each of the exercise bikes on this list, so all you need to do is pull out your tape measure and measure your available floor space. This way you can be armed with the information you need to help you make a decision.
Tech Capabilities
“If [tech capabilities] are something you’re interested in, be prepared to shell out a significant amount of cash and also pay for a monthly subscription. Budget-friendly options are available, but comparatively lack in the tech department,” notes Capritto.
Budget-friendly exercise bikes under $1,000 generally won’t provide the range of tech capabilities found on high-end models, but, despite lacking touchscreens of their own, many can link up with your mobile device to support app-based workouts. The bikes on our list provide options to connect and stream programming from apps like iFIT ($39/month), JRNY ($11.99/month), and Mobi Fitness (free!).
Your Needs
Whether you’re looking to build strength in your legs with loads of resistance on a spin bike, or want to tackle some LISS training while recovering from an injury, bringing an exercise bike into your home provides convenience and accessibility to help tackle your goals. (2)
Our BarBend tester tilting and rolling the Schwinn IC4.
Of course, some exercise bikes are more compatible than others. If you’re dealing with back pain or have limited mobility, a recumbent bike with a step-through design and a backrest would likely be a better fit than your standard upright bike. Air bikes, meanwhile, support a total-body workout with the addition of moveable arms, so those interested in CrossFit training or burning a few extra calories may be best served by a self-powered bike.
Benefits of Exercise Bikes Under $1,000
“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few,” notes Amanda Capritto, CPT, CF-L1, CES, CSNC. Here are some additional benefits of cycling that come along with bringing an exercise bike under $1,000 into your home.
Time Efficient
Getting to the gym takes effort. Packing your gym bag, driving to and from the gym, parking, mingling with the front desk clerk who you’ve known for too long so you can’t ask them what their name is again — these can add up to turn your gym session into an entire chunk of your day. When you have an indoor bike sitting in your living room, you’re reclaiming your time by getting your cardio done in the time it takes to roll out of bed and hop on your ride.
Low-Impact Cardio
When your knees and joints and back start begging you to take it easy during high-impact training sessions (i.e. running outdoors or on a treadmill), indoor cycling is here to save the day (and your body). (3) The low-impact cardio that indoor cycling can provide allows users to get moving and work up a sweat without placing a ton of force on the body. This type of exercise can boost aerobic fitness, tone and strengthen legs, and have positive effects on mood. (4)(5)
Riding a bike outside can be thrilling: seeing the sights, people watching as you cruise down busy streets, avoiding angry drivers who shout the sort of profanities that leave you lying awake at night wondering if you really are a “stupid t@$%! s*$& head!” Bringing an exercise bike into your home can help city dwellers avoid such incidents (and, you know, inclement weather).
Assault AirBike
“Many people do not feel safe cycling outside,” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC., “Indoor exercise bikes provide access to cycling no matter the weather or outdoor conditions.” And as someone who’s been doored and cursed at while riding around Los Angeles, my indoor bike is my sanctuary when I just don’t have the energy to face the city streets.
How Much Do Exercise Bikes Under $1,000 Cost?
The price range for exercise bikes is expansive, ranging from a few hundred dollars up to almost $3,000 for machines with screens, AI technology, and interactive programming. All of the bikes on our list come in under $1,000, with the higher-priced cycles providing heavy-duty builds and tech features like touchscreens and Bluetooth connectivity to cycling apps. The chart below provides a breakdown of our top choices and their prices.
Best Overall Exercise Bike Under $1,000
Schwinn IC4
$899
Best Air Bike Under $1,000
Assault AirBike Classic
$699
Best Exercise Bike with Screen Under $1,000
NordicTrack Commercial VU
$999
Best Exercise Bike Under $1,000 for Small Spaces
Yosuda Magnetic Exercise Bike
$439.99
Best Recumbent Bike Under $1,000
Schwinn 290
$999
Best Budget Exercise Bike Under $1,000
Sunny Health & Fitness SF B1002
$399
Best Smart Exercise Bike Under $1,000
Mobifitness Turbo Exercise Bike
$220
The most affordable exercise bikes on our list vary. Some choices — like the Yosuda Magnetic Exercise Bike and Sunny Health & Fitness SF B1002 — are basic upright bikes with few bells and whistles. Interestingly, the Mobifitness Turbo exercise bike provides Bluetooth capabilities, but is one of the lowest-priced bikes here. However, its warranty is limited, which makes us wonder about how long this bike can withstand daily use.
The self-powered Assault AirBike Classic is a sturdy mid-range option, and its moving arms can help incorporate a total body-workout into your training routine. However, these types of bikes generally lack screens or options for dynamic programming.
The NordicTrack Commercial VU is our only bike with a screen and integrated training with iFIT. However, this subscription will cost an additional $39 a month after a free 30-day trial. However, the Schwinn IC4 and 290 both offer Bluetooth capabilities and can pair with apps on your phone and tablet.
Types of Exercise Bikes Under $1,000
From upright spin bikes to air bikes to easy-on-the-joints recumbent bikes, we’ve got an option on this list that can give you the type of training you’re looking to do.
Upright Exercise Bike
“Upright bikes are your typical stationary bikes, which are excellent for high-intensity exercise and tech-savvy cyclists who love to take fitness classes,” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. These bikes position the rider in either a vertical position or leaning forward over the handlebars, and they tend to allow the user to stand up out of their seat to mimic hill climbing.
Schwinn 230 Recumbent Bike
These bikes usually have a weighted flywheel, and you’ll find magnetic or friction-based resistance offerings. Friction resistance can be less expensive, but it can also require more maintenance than magnetic resistance.
Air Bike
“Air bikes differ from recumbent and upright bikes in that they engage the upper body, thus providing a full-body workout,” notes Capritto. These bikes are often used in CrossFit gyms for their ease of use, the inclusion of upper and lower body work, and value as a high-intensity training tool. Air bikes tend to have few bells and whistles and, since they’re self-powered, don’t require electricity.
Recumbent Exercise Bike
“Seniors and individuals with limited mobility may struggle to get on and off of a [standard] exercise bike, in which case a recumbent bike is recommended,” says Capritto. These bikes sit riders in a more reclined position and often feature larger seats and supportive backrests, so users can reap the benefits of cardio without the added stress to their backs and knees.
No matter your fitness level, there’s an exercise bike under $1,000 to help you reach your goals. Our top choices offer a variety of features, from Bluetooth capabilities to touchscreens with integrated programming. While these bikes are less expensive than some higher-end options, pulling the trigger on a purchase can still be nerve-wracking. We’ve made sure to note weight limit, intended use, dimension, resistance type, and other key features so you’re armed with the information to help you make the right decision.
Before buying an exercise bike, users should consider the type of riding they’d like to do. Do you need added back support to create a more comfortable cycling experience? Will tech features aid your training? Are you looking for an option that can incorporate your arms and legs for a total-body workout? As you uncover the answers to these questions, peruse our list to see which bike best suits you.
FAQs
What is the best exercise bike under $1,000?
While there are many great options on this list, our top choice is the Schwinn IC4. This spin bike has a 40-pound flywheel and provides 100 micro-levels of resistance. While it lacks a screen or tablet to stream programming, you can pair this bike with apps like Peloton and Zwift and pedal along to content from your own device.
Are exercise bikes under $1,000 worth it?
Yes! We’ve tried and tested these options and wouldn’t recommend something we thought wasn’t worth your money. However, these options may not provide all of the training intensity, dynamic programming, or tech features you’re after, so users will need to know what they’d like from their bike while cross-referencing this list.
What are the negatives of an exercise bike under $1,000?
While you can expect to save some cash when compared to options that can cost upwards of $2,000, there are some downsides to a sub-$1,000 exercise bike. While every bike has different offerings, keep an eye on warranties, tech capabilities, and touchscreens, as these are the primary things we’ve noticed lacking in bikes at this price range.
References
Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. https://doi.org/10.3390/medicina55080452
Rissel, C., Passmore, E., Mason, C., & Merom, D. (2013). Two pilot studies of the effect of bicycling on balance and leg strength among older adults. Journal of environmental and public health, 2013, 686412. https://doi.org/10.1155/2013/686412
Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.
Engels, H. J., Drouin, J., Zhu, W., & Kazmierski, J. F. (1998). Effects of low-impact, moderate-intensity exercise training with and without wrist weights on functional capacities and mood states in older adults. Gerontology, 44(4), 239–244. https://doi.org/10.1159/000022018
Ligeza, T. S., Maciejczyk, M., Wyczesany, M., & Junghofer, M. (2023). The effects of a single aerobic exercise session on mood and neural emotional reactivity in depressed and healthy young adults: A late positive potential study. Psychophysiology, 60(1), e14137. https://doi.org/10.1111/psyp.14137
Zhihui is all but confirmed to represent China at 49 kilograms during the 2024 Olympic Games.
Last updated on April 1st, 2024
Team China is in top form. With only a few short months until the 2024 Paris Olympics, the most dominant weightlifting team in the world — thanks to athletes like 49-kilogram Hou Zhihui — is putting on a show at the 2024 IWF World Cup.
Zhihui set a new world record in the snatch of 97 kilograms, or 213.8 pounds, on Apr. 1, 2024, on the second day of competition in Phuket, Thailand.
Zhihui confirmed her ticket to Paris with a stellar performance in Phuket. Here’s a breakdown of her best lifts:
The 49-kilogram 2020 Olympic Champion made a truly enormous jump from her 113-kilogram first attempt to set a career best in the clean & jerk. However, Zhihui placed second overall at the Cup behind North Korean athlete Ri Song Gum. Gum set a world record in the Total with 221 kilograms.
For weightlifters in most countries, the pathway to the Paris Olympics involves breaking into the top 10 on the International Weightlifting Federation’s (IWF) ranking leaderboards. But for Zhihui and other Chinese weightlifters, the real competition lies within the team itself.
China, like every other country, may only send three female athletes (and three males) to compete in the five Paris-recognized weight classes. For the majority of the 18-month qualification period, Zhihui has narrowly trailed behind teammate Jiang Huihua.
Here’s an illustration of the two Chinese womens’ Totals across a number of major events throughout the qualification period:
The Women’s 49-kilogram event at the World Cup was, quite literally, Zhihui’s final attempt. Her phenomenal snatching, along with an exceptionally gutsy performance with the barbell during the clean & jerks, will deliver Zhihui to, likely, her second Olympic gold medal.
