The 6 Best Workout to Build Strength and Balance for Mountain Bikers

1. Lying Pullover on Stability Ball

5×10 reps

Why it works: This move challenges your lats, chest, shoulders, and abs, which are essential to your ability to maneuver in tricky situations and stay balanced. “This exercise requires coordination, too, which is key since you’re moving a bike that’s independent from your body,” says March. If the weight is too light, go up 5lbs; or, work on maintaining control throughout the exercise while performing it faster.

How to do it: Lie down on a stability ball (or bench if you don’t have a stability ball). Hold a plate or dumbbels. With your feet planted firmly on the ground, and your shoulders and back on the ball, lift the weight straight up so it’s aligned with your head. Lower the weight(s) behind your head. Focus on keeping your hips raised and your core engaged.

2. Dumbbell Lateral Raise

5×10 reps

Why it works: Dumbbell Lateral Raises also work your upper body, specifically your delts, lats, traps, shoulders, and core. “The key is to use the strength of your core to power you all the way out through your arms,” says March. “This will help build your shoulders so you have the strength to move the bike how you want.”

How to do it: Stand with feet hips-width apart, holding 5-10lb dumbbells. Raise your arms straight out until you form a T, focusing on drawing your shoulder blades together. Slowly lower down for one rep. Make sure you don’t shrug your shoulders.

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