Videos
Instructions
- Adjust the seat and grip handles to align with shoulder height.
- Sit upright with your back supported and core engaged.
- Grip the handles firmly and begin rotating them forward in a controlled, circular motion.
- Maintain a steady pace and range of motion throughout the duration.
- Stop slowly and safely dismount after the session.
Technical Tips
- Keep shoulders relaxed to avoid unnecessary tension.
- Avoid locking elbows during rotation.
- Engage your core to maintain posture and stability.
Breathing Tips
- Inhale through the nose during the first half of the rotation.
- Exhale through the mouth during the second half.
- Maintain a steady breathing rhythm throughout the exercise.
Medical restrictions
- Rotator cuff injury
- Severe shoulder impingement
- Post-surgical upper limb limitations
- Carpal tunnel syndrome
Kranking is a cardiovascular exercise that targets the upper body, specifically designed to increase endurance, strength, and aerobic capacity without engaging the lower limbs. This exercise is ideal for individuals seeking a low-impact alternative to traditional cardio workouts, including those with lower-body limitations or rehabilitation needs. Performed using an upper-body ergometer, kranking involves rhythmic and continuous arm cranking that simulates cycling but with the arms. This movement enhances coordination and muscular endurance while offering a high-calorie burn. Because it isolates the upper body, it’s an excellent option for cross-training, rehabilitation programs, or general fitness routines aimed at improving cardiovascular health and upper body conditioning. Kranking is also effective in building arm and shoulder stamina while simultaneously engaging the core for stability. Widely used in clinical, sports, and fitness environments, it supports diverse training goals ranging from recovery to performance enhancement.
What muscles does kranking primarily work?
Kranking primarily targets the shoulders and biceps, with secondary engagement of the forearms, triceps, and core muscles for stabilization and endurance.
Is kranking suitable for people with lower body injuries?
Yes, kranking is ideal for individuals with lower body injuries as it provides a cardiovascular workout focused entirely on the upper body without leg involvement.
How long should I do kranking for cardio benefits?
For effective cardiovascular benefits, kranking should be performed for at least 15–30 minutes, depending on fitness level and intensity.
Can kranking help with upper body fat loss?
Yes, kranking can contribute to overall fat loss, including the upper body, by increasing calorie burn and boosting cardiovascular efficiency when combined with proper nutrition.
Is kranking good for shoulder mobility and rehab?
Kranking can support shoulder mobility and rehabilitation if used at low resistance under professional guidance, making it suitable for controlled rehab protocols.