Upper body muscles in cycling have gotten overlooked with all the focus on legs and cardio flying around. As someone who’s dealt with shoulder fatigue and grip issues on long rides, I learned everything there is to know about what your upper body actually does on the bike. Today, I will share it all with you.
That’s what makes upper body work endearing to us complete cyclists — neglecting it limits your riding potential and comfort.
Deltoids
Probably should have led with this section, honestly — shoulders take more abuse than most realize.
Three parts: anterior, lateral, posterior. These shoulder muscles maintain riding posture constantly. They support body weight when standing on pedals or leaning forward. Weak deltoids mean shoulder pain on longer rides.
Pectoral Muscles
But what about chest muscles? In essence, they engage when gripping handlebars, especially during off-road or sprint efforts. They stabilize your upper body and absorb shock from rough terrain.
Arm Muscles
Biceps: Handle pulling actions. When you pull handlebars during climbing or sprinting, biceps work hard. They also absorb shocks and contribute to bike control.
Triceps: Keep arms straight and stable. Whether cruising or pushing hard, triceps maintain handlebar control. Weak triceps mean shaky control on descents.
Forearms: Grip strength and wrist stability. Long rides and rough terrain engage these constantly. They absorb road vibrations your whole ride.
Back Muscles
I’m apparently in the camp that prioritizes back strength for cycling. Frustrated by lower back pain after long rides, I strengthened these muscles and the problem disappeared.
Trapezius: Extends from neck to mid-back. Supports neck and shoulders. Activated when maintaining aerodynamic position.
Rhomboids: Between shoulder blades. Stabilize the scapula. Essential for upright position and reducing shoulder fatigue.
Latissimus dorsi: Mid to lower back. Help with pulling movements and climb support. Maintain strong posture during intense efforts.
Supporting Cast
Serratus anterior: Scapular stabilization, especially when standing on pedals.
Erector spinae: Posture and spinal stability during long rides.
Obliques: Rotational stability and bike maneuverability.
Making the Call
Lower body gets the glory, but upper body enables everything. These muscles provide stability, absorb shocks, transfer power, and maintain control. Strengthen them off the bike. Stretch them regularly. Your riding comfort and performance depend on more than just legs.
