Arc Trainer

Arc Trainer gif

About

Long low-impact cardio session using lower-body equipment.

How to Arc Trainer

Starting Position

1. Step onto the pedal and grab the handle.

2. Keep your back straight and engage your core.

Proper Form

1. Pedal smoothly in an elliptical path.

2. Adjust the speed and resistance while maintaining.

Breathing Technique

Breathe naturally.

Precautions

Keep your upper body from swaying excessively back and forth.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Arc Trainer Community

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Arc Trainer Related Reading

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Numbers Don't Lie
10 sets per muscle group per week is probably enough — here's the number that actually matters.
Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.
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3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.
What Actually Matters
Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.
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Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.

Curious about a Cardio workout plan that includes the Arc Trainer

Arc Trainer Alternatives

Stationary Bike

Treadmill Running

Arc Trainer

About

How to Arc Trainer

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Arc Trainer Related Reading

The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

10 sets per muscle group per week is probably enough — here's the number that actually matters.

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Arc Trainer Alternatives

Arc Trainer

About

How to Arc Trainer

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Arc Trainer Related Reading

The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

10 sets per muscle group per week is probably enough — here's the number that actually matters.

3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Arc Trainer Alternatives