Strength Training for Cyclists: 5 Effective Exercises

Full-Body Workout Routine for Cyclists.

Time

6 minutes
5 exercises

Engage your upper back.

One-Arm Rowing

Attach the MULTI BAND in front of you at hip height and grasp one of the loops. Lower the same-side leg into a one-legged kneeling position, placing your knee directly below your hip.

Engage your core and gluteal muscles. Pull your elbow back close to your body, drawing your shoulder blade toward your spine. Keep both shoulders low throughout the entire movement.

Tip: The area around the shoulder blade is often weakened in cyclists due to their forward-leaning position. This exercise can help you counteract that.

Product

Multi Band

Repetitions

Body part

Upper Body, Upper arm, Upper Back

Training Goals

Strengthen your glutes and core muscles.

The deadlift is a full-body strength exercise. This variation primarily targets your back extensors, glutes, and thigh muscles.

Deadlift

Stand upright and stable in the center of the SUPER BAND. Bend forward with your back straight and grasp both ends of the band.

Extend your hips and straighten your upper body to return to an upright position using the band. Tightly contract your glutes at the top of the movement. Then return to the starting position.

Tip: Make sure to lower the weight in a controlled manner. If the resistance is too low for you, you can use a second SUPER BAND.

Product

Super Band

Repetitions

Body part

Upper Body, Lower back, Lower Body, Glutes, Thigh

Training Goals

Strengthen your core, shoulder, and glute muscles.

Side Push-Ups with the LOOP BAND

Place the LOOP BAND around your feet, just above your ankles. Get into a push-up position with your hands directly under your shoulders and your feet slightly apart so that the BAND is taut. 

Keep your entire body in a straight line and maintain tension throughout, then take 10 steps to one side, alternating arms and legs. Then switch sides and move in the other direction. 

Tip: Make sure you don’t arch your back and that you can maintain tension in your core.

Product

Loop Band

Repetitions

Body part

Upper Body, Shoulders, Chest

Training Goals

Strengthen your leg muscles and stabilize your leg axes.