Enter XWERKS Motion — an innovative supplement formulated to enhance endurance during intense exercise and support a quick post-workout recovery. Sounds too good to be true? We’ll find out in this XWERKS Motion review. 

Our team of personal trainers, CrossFit coaches, nutrition experts, and competitive weightlifters shared their feedback on the formulation, price, taste, and solubility of this one-of-a-kind product. As a registered dietitian nutritionist, I’ll do a deep dive into the ingredients and potential health benefits of XWERKS Motion, so you know if it’s worth adding to your supplement stack.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Key Takeaways

• XWERKS Motion contains 25 grams of cluster dextrin carbohydrates, which can help you exercise for longer before exhaustion.
• This formula includes three grams of BCAAs to help promote muscle growth and recovery.
• Made with electrolytes, XWERKS Motion can also support fluid balance and proper muscle function.

XWERKS Motion

3.6

• Number of servings: 30 
• Price per serving: $1.96
• Amount of BCAAs per serving: Three grams 
• Calories per serving: 110
• Flavors: Raspberry Lemonade 
• Third-party tested: Not at the time of this writing

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XWERKS Motion Pros

• XWERKS Motion contains a 2:1:1 BCAA ratio, meaning the amount of leucine is double the amount of isoleucine and valine. This ratio is shown to be the most effective for enhanced exercise performance.
• This BCAA supplement provides a quick energy source from cluster dextrin carbohydrates, which are easy to digest and absorbed rapidly pre-workout.
• Dairy and gluten-free, XWERKS Motion is ideal for those with a sensitive digestive system who want to avoid uncomfortable bloating, gas, and stomach cramps.

XWERKS Motion Cons

• One serving contains 110 calories solely from carbs, which isn’t ideal for those already consuming adequate carbs who don’t want to increase their intake.
• It includes sucralose, an artificial sweetener that may disrupt healthy gut bacteria and inflammation when consumed on an ongoing basis. 
• Only one flavor is available (Raspberry Lemonade), which could get old quickly if you’re taking this supplement several days a week.

XWERKS Motion Specs

XWERKS Motion Rating

Our Breaking Muscle product testing team has tried nearly 20 of the best BCAA supplements, gaining a thorough understanding of what meets customer standards and what falls short. Here’s how our expert testers rated the following categories after trying XWERKS Motion themselves. 

XWERKS Motion Review

In this XWERKS Motion review, we’ll explore the product’s cost, formula, flavors, taste, and more. We’ll include honest, reliable feedback straight from our Breaking Muscle expert testers, so you’ll know exactly what to expect from this supplement. With transparency in mind, we include the good and not-so-good aspects of XWERKS Motion to give you the full picture. 

Price Per Serving

A single bag of XWERKS Motion costs $59 for a one-time purchase. Each bag contains 30 one-scoop servings, and a serving costs $1.96. XWERKS offers the option to subscribe to a 30, 45, or 60-day delivery option for a five percent discount on each bag. With that discount, each order costs $56.05, and the price per serving comes down slightly to $1.87.

In comparison, Transparent Labs BCAA Glutamine costs $1.33 per serving, while Jacked Factory BCAA Powder is available at $0.67 per serving at the time of this writing. XWERKS Motion is on the pricier side, earning this category a 3.5 out of 5, but also contains ingredients not found in most other BCAA supplements. 

Formulation

XWERKS Motion is thoughtfully and originally formulated, earning it a 4 out of 5. It is unlike other BCAA supplements in that it contains 25 grams of cluster dextrin carbohydrates, also known as highly branched cyclic dextrin (HBCD). Cluster dextrin passes through the stomach into the intestines rapidly, where it can be absorbed into the bloodstream and taken up into muscle cells to replenish glycogen content and provide a quick energy source. (1)

Human studies suggest that when used before or during a workout, cluster dextrin carbs may decrease perceived exertion and enhance endurance when compared to maltodextrin and glucose, especially when prior carb intake is low. (1) However, those who eat plenty of carbs may not experience any added benefits when supplementing cluster dextrin.

In addition to carbs, each serving offers three grams of branched-chain amino acids (BCAAs). The product contains the BCAA ratio 2:1:1 of leucine, isoleucine, and valine. BCAAs are essential amino acids (EAAs), meaning you must consume them because the body doesn’t synthesize them on its own. Leucine is often thought of as the king of BCAAs because it activates muscle protein synthesis, which is necessary for muscle growth and recovery. (2) 

RELATED: BCAA Benefits

Other active ingredients include calcium, magnesium, and sodium. During exercise, you lose electrolytes through sweat that need to be replenished. The electrolytes in XWERKS Motion help prevent dehydration and maintain proper muscle function during a workout.

Enhanced with natural flavors, sucralose, and citric acid, this product contains ingredients that add sour and sweet notes. 

Sucralose is an artificial sweetener considered safe when consumed in moderation. Unlike table sugar, most research shows sucralose has little to no effects on blood sugar levels or insulin. (3) However, some animal studies suggest it could disrupt healthy gut bacteria and increase inflammation when consumed long-term, but more human studies are needed. (4)

Available Flavors

You won’t have any difficulty picking a flavor if you choose to try XWERKS Motion, considering there is only one option available — Raspberry Lemonade. Obviously, if you prefer to stick with one flavor on repeat this won’t be a problem. For those who like to switch things up, the lack of variety may leave you feeling bored, hence the middle-of-the-road rating on flavor. 

Taste

Luckily, the Raspberry Lemonade flavor delivers. Our expert tester was more than pleased with the taste of the raspberry lemonade supplement, rating it an impressive 5 out of 5. She noticed hints of the tart lemonade with a more robust berry flavor overall. The supplement wasn’t too sweet and had a very refreshing taste to it. Our tester even went as far as to say that she could happily sip on this drink all day. 

Solubility

Another winning category of XWERKS Motion is solubility, which our tester rated a perfect 5 out of 5. She didn’t experience any clumping, grittiness, floaties, or difficulty mixing — a feature you’ll want when drinking it at the gym or on the go. Because the cluster dextrin in this product is highly soluble in water, it dissolves easily and forms a smooth, uniform mixture. Several customer reviews on the XWERKS website rave about the product’s superior solubility, mentioning it “blends so smooth” and is “easy to mix.”

Side Effects

Cluster dextrin is believed to be safe for consumption, with no apparent safety concerns. (5) Our product tester didn’t experience any adverse side effects during her use of this product. As for beneficial effects, she didn’t notice any superhuman strength or noticeable bursts of energy, but she did feel good during longer lifting sessions. 

Switching gears, BCAAs are considered safe when consumed in appropriate dosages. It’s best to adhere to the suggested dosage instructions on the product label for optimal safety and effectiveness.

Nevertheless, always consult with your healthcare provider before adding a new dietary supplement to your routine, particularly if you have pre-existing medical conditions or are currently taking prescribed medications. This precaution ensures that the supplement aligns with your individual health needs and won’t pose any risks or interactions. 

All of the above considered, XWERKS Motion gets a 4 out of 5 rating for the lack of side effects from its formulation.

Third-Party Testing

Unfortunately, there’s no mention of third-party testing on the XWERKS Motion product page, which is why we gave it a 1 out of 5. 

We always encourage consumers to consider supplements that are third-party tested, because it serves as a quality control measure, ensuring that products are safe, effective, and meet certain regulatory requirements. Third-party testing enhances transparency and builds consumer trust by verifying that high-quality products contain what’s on the label and don’t include harmful levels of heavy metals or contaminants.

XWERKS Motion vs. XTEND Original BCAA Powder

XWERKS Motion and XTEND Original BCAA powder have both commonalities and differences. To start, both products contain BCAAs and electrolytes to enhance muscle recovery, reduce muscle soreness, and maintain hydration.

However, that’s where their similarities end. While XTEND Original BCAA powder doesn’t contain any carbohydrates, XWERKS Motion contains 25 grams of cluster dextrin carbs for extra energy and prolonged endurance. 

XTEND Original BCAA powder also has a much higher BCAA content of seven grams, compared to the three grams in XWERKS Motion. The Original BCAA powder even contains a whopping three and a half grams of leucine, exceeding the recommended two to three grams per day to maximize muscle-gaining capabilities. (2) The same can’t be said for the leucine content of XWERKS Motion. 

XTEND Original BCAA Powder

4.3

• Number of servings: 30 to 90
• Price per serving: Starts at $0.51
• Amount of BCAAs per serving: Seven grams 
• Calories per serving: Zero
• Flavors: Airheads Cherry, Blue Raspberry Ice
• Third-party tested: NSF and Informed Sport

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XWERKS Motion Customer Reviews

Customers on the XWERKS website give Motion a 4.4 out of 5-star rating. There are only 35 reviews on the product page. Motion is not available on Amazon at the time of writing.

One happy customer says, “Great taste! No issues with digestion, gives you the fuel needed during most intense workouts.” Another customer says, “It mixes well, I like the flavor, and have no digestive or other issues. Performance-wise I feel great. I feel more energetic during my workouts and that I’m getting more out of them.”

Reviews from customers who were less pleased with the product were written over a year ago, and the formulation and flavors may have changed. One customer says, “I’m not sold on this product. I don’t really notice any difference on the days I take this. Also, it takes a blender to get this stuff mixed! That’s a deal breaker for me.” Other customers complain of the grape flavor, which is no longer available. 

Final Verdict: Is XWERKS Motion Worth It?

XWERKS Motion provides a synergistic blend of cluster dextrin carbs, BCAAs, and electrolytes to support endurance and recovery during and after a workout. Those who enjoy leisurely activity and consume enough carbs to sustain their energy levels may not benefit from this product. 

However, it might be worth it for endurance athletes and bodybuilders with high training loads. Taking XWERKS before, during, or after intense physical activity may reduce perceived effort, extend the time to exhaustion, and decrease muscle soreness.

FAQs

Research

1. Wilburn, D., Machek, S., & Ismaeel, A. (2021). Highly Branched Cyclic Dextrin and its Ergogenic Effects in Athletes: A Brief Review. Journal of Exercise and Nutrition, 4(3). https://doi.org/10.53520/jen2021.103100
2. Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Nov 24, 2023, from https://doi.org/10.1123/ijsnem.2020-0356
3. Ahmad SY, Friel JK, Mackay DS. Effect of sucralose and aspartame on glucose metabolism and gut hormones. Nutr Rev. 2020;78(9):725-746. doi:10.1093/nutrit/nuz099
4. Bian X, Chi L, Gao B, Tu P, Ru H, Lu K. Gut Microbiome Response to Sucralose and Its Potential Role in Inducing Liver Inflammation in Mice. Front Physiol. 2017;8:487. Published 2017 Jul 24. doi:10.3389/fphys.2017.00487
5. Choi SS, Danielewska-Nikiel B, Ohdan K, Kojima I, Takata H, Kuriki T. Safety evaluation of highly-branched cyclic dextrin and a 1,4-alpha-glucan branching enzyme from Bacillus stearothermophilus. Regul Toxicol Pharmacol. 2009;55(3):281-290. doi:10.1016/j.yrtph.2009.07.011

The post XWERKS Motion BCAA Review (2024): A Registered Dietitian’s Honest Thoughts appeared first on Breaking Muscle.

Here at Breaking Muscle, our experts include athletes, strength and conditioning coaches, and certified personal trainers who are intimately familiar with this fan bike. We put it through hours of strenuous cardio workouts to see if it could take on the challenge. In this Assault Fitness AssaultBike Pro X review, we’ll highlight our results, how well the bike ranked in testing, and how it compares to other fan bikes. 

Key Takeaways

• The Assault Bike ProX is a great choice of cardio equipment for those who want a total-body workout. This fan bike, also termed an air bike, requires you to engage in full-body exercise using both the handlebars and bike pedals to generate movement through a belt-driven system.
• The LCD monitor tracks stats such as calories, distance, speed, watts, and RPM, all of which can help you understand energy output.
• The Assault Fitness App, which you can access through your phone and connect to the bike’s Bluetooth-enabled console, allows you to take part in virtual and instructor-led programming.

Assault Fitness AssaultBike Pro X

4.4

• Overall dimensions: 51.73” L x 24.52” W x 52.51” H
• Weight: 125 pounds
• Weight capacity: 330 pounds
• Display: High-contrast LCD screen

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Assault Fitness AssaultBike ProX Pros

• The AssaultBike Pro X features a smooth belt-driven system to keep the workout efficient and quieter than chain-driven fan bikes. This makes it a great piece of equipment for a home gym, where limiting noise can ensure your workouts aren’t a nuisance to your roommates or family members.
• With 11 height settings and six front-to-back settings for adjustments, the seat can move upward, downward, forward, and backward to help accommodate your body proportions.
• Made of a heavy-duty steel frame that makes it pretty stable for exercise, the AssaultBike ProX has a weight capacity of 330 pounds, so even heavier athletes can safely use it.

Assault Fitness AssaultBike ProX Cons

• Running at $899 at the time of this writing, it’s relatively expensive and may be out of reach for those with tight budgets. In comparison, the AssaultBike Classic and the Titan Fan Bike are both around $699. 
• The Assault Fitness App, although interactive and a step up from other brands, has been termed “glitchy” through the many reviews at the Apple store. As such, it only has a a 2.1 out of 5 star rating.
• The ProX has a large footprint, especially compared to the AssaultBike Elite. The ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high, while the Elite is 50.95 inches long, 23.34 inches wide, and 50 inches high. Depending on your home gym setup, the Pro X may take up too much room and prevent you from doing workouts off the bike safely.

Assault Fitness AssaultBike ProX Rating

At Breaking Muscle, we know exercise equipment. We have a product testing team that has put hundreds of machines through the wringer, using them for everything from gentle warm-ups to high-intensity interval training (HIIT) workouts. Many of our staff members are home gym owners themselves and use these products nearly every day.

With the knowledge we’ve gained over the years, we created a proprietary scoring system that we used to rank the AssaultBike ProX in various categories. Not only did we evaluate how the bike performed on its own, but we also compared it with nearly 30 other exercise bikes to see how it stacked up against the competition.

Assault Fitness AssaultBike ProX Overview

From the founders of the AssaultRunner (one of the best treadmills to train with), the Assault Bike ProX is made with a heavy-duty steel frame finished in a black powder coat that helps keep it corrosion-resistant and capable of standing the test of time. It is a top-tier fan bike that can provide a brutal workout for any athlete.

In addition to its tough and durable frame, it incorporates a belt-driven system for a quiet, smooth training experience. It also requires less upkeep than chain-driven systems, which should come as a relief to busy individuals who can’t be bothered with complicated maintenance protocols.

Assault Fitness AssaultBike ProX In-Depth Review

Price

At the time of writing, the Assault Bike ProX costs $899. Fortunately, there is also an option to finance it at around $82 a month through Affirm. For comparison, the Assault Bike ProX is more expensive than the AssaultBike Classic at $699 but cheaper than the Concept2 BikeErg, which costs around $1,100. 

The Assault Bike ProX also provides free shipping, which is a big deal for equipment this size. Buying an air bike from another brand could set you back another $100 in shipping costs.

All of the above considered, we’ve rated this bike 4 out of 5 stars for its shipping rate, finance options, and value.

Materials, Build, and Construction Quality

The Assault Bike ProX weighs 125 pounds, has a max user weight of 330 pounds, and boasts a heavy-duty steel frame with a corrosion-resistant black powder coating finish.  We love this type of frame and finish because it means less maintenance over time. 

It’s also similar to what you would see with the Rogue Echo Bike, which has a black powder coating and almost looks like it was built from scraps of a heavy-duty squat rack! But the Assault Bike ProX isn’t as bulky as the Rogue Echo Bike, making it more compatible with small spaces, which our product testers enjoyed. For comparison, the ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high, while the Echo Bike is 55 inches long, 29.5 inches wide, and 52.25 inches high.

The Assault Bike ProX provides a wide padded seat that can adjust to 11 different heights and six different directions either forward or backward. These adjustments were the same on the Assault Bike Pro, which the ProX replaces. The rubber handles on the ProX help you maintain your grip and keep your hands comfortable throughout the workout as well. 

This fan bike also comes with footpegs at the base of the handlebars for you to place your feet. This gives you the option to do an upper body-only workout, which is great for injury recovery or arm day. 

Based on the quality and construction of the Assault Bike ProX, we rated it 5 out of 5 stars. 

Delivery and Assembly

We gave the AssaultBike Pro X 5 out of 5 stars for delivery and assembly because of how straightforward it was to build. The bikes arrived at our testing facility 75 percent built, so all we had to do was attach the LCD console, pedals, handlebars, seat post, and saddle. Assault Fitness provides all the tools needed to build your air bike, and it should take roughly 35 to 45 minutes.

Performance

When testing the Assault Bike ProX, we noticed a smoother and quieter ride than what we’ve experienced with other air bikes, like the Titan Fan Bike or the AssaultBike Classic. This is predominantly thanks to the belt-driven system. A belt-driven system requires less maintenance than a chain-driven system, but it is also harder to use. When you pedal, the steel fan wheel generates resistance based on your effort. The harder you pedal, the more resistance is applied. 

However, once you stop pedaling, the fan wheel will stop moving, requiring more effort to get it started again. This might be tough if you’re not prepared for a high-intensity workout. Due to this, we gave the Assault Bike ProX a 4 out of 5-star rating for performance. 

Included Workouts

The Assault Bike ProX’s LCD monitor provides seven built-in training programs and a competition mode for those ready to take on the challenge. Through the Assault Fitness App, which we’ll review below, there is also an option to follow instructor-led programs or create customized workouts.

All in all, we give it a 3 out of 5 star rating in this category. The included workouts aren’t as robust as what you’d see in a more interactive bike like the Peloton. However, we do appreciate having them and think they can be valuable for people who may not know where to start.

Heart Rate Monitoring

While the AssaultBike Classic was only compatible with the Polar T34 heart rate chest strap, the Assault Bike ProX is compatible with other brands, like Garmin. You can link a heart rate monitor through the bike’s Bluetooth features. However, you need to purchase a compatible one separately, which is why we only rated it 4 out of 5 stars here (though to be fair, this is common for most exercise bikes). 

Display and Stat Tracking

The Assault Bike ProX comes with a five-inch by eight-inch monitor, which is a common size amongst other fan bikes. This high-quality LCD monitor is powered by four AA batteries, which Assault includes with your purchase. The console is great for tracking stats such as calories, distance, heart rate, speed, watts, and RPM. It also connects to the Assault Fitness App.

Our product testers loved that it could track power output in addition to distance and speed, which is a great measure of energy expenditure to quantify workout intensity. The Rogue Echo Bike monitor doesn’t provide feedback such as watts and RPM on its monitor, which gives the Assault Bike ProX the edge.

All things considered, we’ve given this bike 5 out of 5 stars for its display and tracking capabilities.

Conveniences

When testing the Assault Bike ProX, we noticed a ton of conveniences. First, the air bike requires no electric outlet, and we loved being able to use it anywhere. This feature is also a welcome benefit for commercial CrossFit gym owners, as you don’t have to worry about your members tripping over power cords.

Other conveniences include a device holder and a water bottle holder. Some fan bikes like the Titan Fan Bike also include these conveniences. Others, like the Rogue Echo Bike, don’t (though they are available to purchase separately). We always appreciate it when a brand throws in little extras like this. They allow you to have all your workout essentials within reach. Plus, you don’t have to worry about potentially placing multiple orders or paying extra shipping fees to get them.

Overall, our product testers rated the conveniences 4 out of 5 stars. The only reason we docked a point is that we wish the bike came with a wind guard to prevent cold air from blowing in our faces when training in a cold garage. There is one available on the Assault Fitness website, but you have to buy it separately for an additional $39.

Workout Apps and Subscription Options

The Assault Bike ProX is a part of the Assault Fitness line of exercise machines that operate using the Assault Fitness app. The app was one of our product testers’ favorite features.

Free to download from the App Store and Google Play, the Assault Fitness App provides you with a multitude of instructor-driven workouts. You can do these workouts on your own or compete against other athletes virtually. Many of the workouts also integrate other types of equipment, such as dumbbells and kettlebells, to help you get more well-rounded programming. 

While we enjoyed the app, we only gave it 4 out of 5 stars. As of this writing, it’s not available on the most recent version of Android. Athletes with newer Android phones may not be able to use it.

Bluetooth Connectivity

The Assault Bike ProX is Bluetooth-enabled. We don’t necessarily consider Bluetooth connectivity a standout feature, as dozens of cardio machines we’ve tested now come with it. But we’ve also tried inexpensive cardio equipment that doesn’t have this feature, and even Assault Fitness’s classic AssaultBike lacks Bluetooth capabilities. As such, we rated the ProX 5 out of 5 stars here.

Noise Level

When comparing other fan bikes we tested, the Assault Bike ProX generated less noise due to its belt-driven system. The belt-driven system operates more smoothly than chain-drive systems such as those on the Schwinn Airdyne. A noisier system can make it tough to perform workouts at home, especially if you train early in the morning or late at night when others are sleeping.

That said, no fan bike will be completely silent, so you should still expect some noise as air travels through the flywheel. Due to this, we give the noise level of the Assault Bike ProX 4 out of 5 stars.

Portability

The Assault Bike ProX offers some portability, thanks to two small transport wheels at the front. To move it, all you need to do is tilt it onto its wheels to help glide it across the floor. However, although it might be easy for some athletes to move this fan bike, others might struggle to relocate it because it weighs 125 pounds. Based on these findings, we give the portability of the Assault Bike ProX 4 out of 5 stars.  

Warranty

The Assault Bike ProX has a three-year non-wear parts warranty and a seven-year frame warranty. The three-year non-wear parts warranty doesn’t cover normal wear and tear on parts like the seat, pedals, and handle grips. This may seem like a drawback, but in our experience, this is common in warranties on other brands’ fan bikes. But the length of Assault’s warranty is longer compared to Rogue, who only offers a two-year warranty on their Echo Bike, and Titan, who only offers a one-year warranty on their fan bike. We gave the warranty of the Assault Bike ProX 5 out of 5 stars for this reason.

Assault Fitness AssaultBike ProX Specs

Overall Dimensions

The Assault Bike ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high. Compared to the classic AssaultBike, these dimensions are one to two inches bigger in each category. If you’re between the two, we definitely recommend measuring carefully to ensure you choose the one that will best fit your space.

Resistance

The Assault Bike ProX is a fan bike, meaning it builds resistance based on how much air you recruit in the fan wheel as you work. The harder you pedal, the more air resistance is applied, making your workout more challenging. 

In addition to air resistance, the ProX uses a belt-driven system, meaning it only operates when you begin to pedal. If you stop pedaling, the machine stops moving. This makes it harder to operate compared to a chair-driven system, like what you’d see with the AssaultBike Classic. 

Weight Capacity

The weight capacity of the Assault Bike ProX is 330 pounds. This is more than the Classic bike, which holds 300 pounds, but less than the Elite, which holds up to 350 pounds. 

Seat and Handlebar Adjustments

The Assault Bike ProX can accommodate most body sizes with 11 different height settings and six front-to-back settings. These adjustment levels are relatively standard based on what we’ve seen on other fan bikes. However, some competitors like the Rogue Echo Bike only have five front-to-back seat settings. 

Electrical Requirements

Because the Assault Bike ProX does not require an electrical outlet, you can transport it wherever you want to go —outdoors or indoors. The monitor, however, does require AA batteries to operate. 

Assault Fitness AssaultBike ProX vs. Echo Bike

At first glance, it seems the Assault Bike ProX and Rogue Echo Bike have many similarities. When you analyze them more closely, you’ll find that there are several key differences between the two. 

Below are the dimensions of both fan bikes:

Even though the Rogue Echo Bike is bulkier in material and dimensions, it has the same 330-pound weight capacity as the AssaultBike ProX. Both of these fan bikes are also powered by movement, so no electrical outlet is needed. Further, weighing in at 123 and 125 pounds, respectively, the Rogue Echo Bike and the Assault Bike ProX are equally portable, especially given they both have wheels.

Finally, both products use belt-driven mechanics, providing a smooth and quiet riding experience. But the Assault Bike ProX gives more metrics on the monitor, such as watts and RPM. This feature alone could make or break your decision, depending on how important tracking is to your training.

Rogue Echo Bike V3.0

4.0

• Overall dimensions: 55” L x 29.5” W x 55.25” H
• Weight: 123 pounds
• Weight capacity: 330 pounds
• Display: LCD console

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Assault Fitness AssaultBike ProX Customer Reviews

The Assault Bike ProX comes in with a strong 4.6 out of 5-star rating on the Assault Fitness website. Many users claim that it is super easy to set up, requires low maintenance, and is a favorite piece of equipment in their home gyms. Customers also praise its sturdiness and its ability to handle a tough workout. 

One user mentioned that the left peg became loose during their workout. Another buyer mentioned that the Assault Bike ProX was very noisy and didn’t think it was as stable as other reviews might suggest — note, however, that complaints like this are in the minority.

Final Verdict: Is the Assault Fitness AssaultBike ProX Worth It?

After extensive research and testing of the Assault Bike ProX, we can say that this air bike is worth it. Made with a heavy-duty steel frame finished in a black powder coat, it can take on the toughest workouts. It’s ideal for anyone looking for a full-body, high-intensity interval training machine for improving both endurance and strength. 

The smoother and quieter experience you get with the Assault Bike ProX is thanks to the belt-driven system integrated into the design. Although this system might require more effort to operate, this bike can still be a great purchase for everyone from CrossFitters to health and fitness enthusiasts.

FAQs

The post Assault Fitness AssaultBike Pro X Review (2024): Assault’s Best Bike Yet? appeared first on Breaking Muscle.

Despite packing an efficient punch, the best exercise bikes cost similar to rowing machines —  as little as $300 to well over $2,500. Imagine the horror of spending thousands of dollars just to find out you don’t love your shiny new cardio equipment?!

Lucky for you, I’ve done the research for you and gathered a list of the 13 best exercise bikes, so you can pick the right one for you.

How We Chose the Best Exercise Bikes

The Breaking Muscle team comprises a passionate squad of fitness aficionados, including conditioning coaches, spin instructors, competitive triathletes, and home gym owners. Altogether, our team has tested and reviewed 50+ exercise bikes — from the cheapest to the most expensive — putting them through rigorous a 13-point protocol.

From there, we chose the best exercise bikes by category rating each from 1 to 5 based on criteria like:

• Adjustability: Are the handlebars and the seat adjustable to fit various body sizes?
• Customization: Can you swap in your own pedals, saddle, and handlebars for a more custom riding experience?
• Tech capabilities: What interactive tech is available, if any? Is there Bluetooth or ANT+ connectivity available?

We have lots to cover… so gear up and let’s dive in!

Our Top Picks for the Best Exercise Bikes

• Best Exercise Bike Overall: NordicTrack S22i Studio Bike
• Best Air Bike: Assault Fitness AssaultBike Pro X
• Best Exercise Bike With Classes: Echelon EX-8s
• Best Exercise Bike for Seniors: Horizon 5.0R Recumbent Bike
• Best Spin Exercise Bike: Diamondback 1260sc
• Best Portable Exercise Bike: Concept2 BikeErg
• Best Exercise Bike for Weight Loss: CAROL Bike
• Best Magnetic Exercise Bike: Bowflex VeloCore
• Best Affordable Exercise Bike: Yosuda Indoor Cycling Bike
• Best Recumbent Exercise Bike: Schwinn 290 Recumbent Bike
• Best Folding Exercise Bike: Marcy Foldable Upright Exercise Bike
• Best Exercise Bike for Small Spaces: Cubii Move
• Best Exercise Bike With a Screen: Peloton Bike+

Best Exercise Bike Overall: NordicTrack S22i Studio Bike

NordicTrack S22i Studio Bike

4.5

• Dimensions: 60" L x 22" W x 63" H
• Resistance levels: 24
• Available programming: Yes (requires iFIT subscription)
• Weight capacity: 350 pounds
• Type: Spin

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The NordicTrack S22i is hands-down the best exercise bike overall. We had three product testers take this bike for a ride to tell us why it won our top pick.

This NordicTrack bike’s programming, screen, and connectivity are excellent. Our product testers love the complimentary one-year iFIT membership because you can do live coach-led workouts, on-demand studio classes, and outdoor courses. 

Plus, the 22-inch touchscreen is high-definition, so it looks like you’re riding through a trail in Hawaii or taking a spin class in person.  It also swivels, so you can do other iFIT workouts off the bike without needing to see the screen from the rest of your home gym. 

RELATED: Best Budget Home Gym Equipment

With 24 smooth-adjusting, magnetic resistance levels, our Breaking Muscle staff members found the riding experience on the S22i impressive.

They were pleasantly surprised that this bike inclines up to 20 percent grade and declines down to -10 percent, which is rare for a spin bike — the angle can even be auto-adjusted during your workouts by your iFIT coaches. The resistance and incline levels adjust digitally, which feels higher-end than push buttons.

NordicTrack included a series of convenient accessories on the S22i. For starters, our product testers like the dual water bottle holders and the built-in fan to keep you hydrated and comfortable during your rides. Plus, the media shelf helps hold your smartphone, and there’s even an easy-access storage tray for the two (complimentary) three-pound dumbbells.

When it comes to mobility, the S22i is more cumbersome than you’d expect. Our product testers found the front wheels helped it move, but there’s no handle at the back, so you have to awkwardly lift it from the rear stabilizer beam for the wheels to kick in. They also noticed you need to be careful with the big screen knocking into things as you reposition it. Combined with its 205-pound in-box weight, a second person can be helpful when moving the bike.

Unfortunately, the S22i’s programming is limited if you don’t have an iFIT membership. Without it, you essentially just have the machine in manual mode. There are a few free bike workouts in iFIT that you can access without the recurring subscription, but even the live chat agent couldn’t confirm this and suggested we call their Customer Service team.

With the impressive build quality and tech of this NordicTrack Studio Bike, it’s no surprise that it commands a higher price. At the time of publishing, it retails at $1,999 — making it comparable to the Peloton Bike+. Remember, you’ll also need an ongoing iFIT subscription to use the bike to its full potential. That said, I think it’s well worth the cost, considering the bike’s features and the value of the iFIT membership.

All the above considered, we rank this 4.5 out of 5 stars for its excellent classes and courses with iFIT, smooth resistance with incline/decline capability, and convenient accessories.

Best Air Bike: Assault Fitness AssaultBike Pro X

Assault Fitness AssaultBike Pro X

4.4

• Overall dimensions: 51.73” L x 24.52” W x 52.51” H
• Weight: 125 pounds
• Weight capacity: 330 pounds
• Display: High-contrast LCD screen

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The Pro X is a beast of an air bike. Our product tester loved its belt drive because it’s smoother than their more affordable Assault Bike Classic and the previous model (the Assault Bike Pro), both of which have chain drives. 

At first use, its 125-pound weight stood out, as it’s incredibly sturdy even when pedaling and pushing as hard as possible. Almost everything on this unit is metal; a full-metal construction means it’s seriously rugged and should last years, even when used by heavier and stronger athletes.

Assault Fitness uses the same “Elite” monitor on all their air bikes, and after testing 10+ air bikes, it’s become our product tester’s favorite. The physical buttons are easy to touch and colored, which is an underrated feature you’ll appreciate if you’ve done a HIIT workout on an air bike. The console’s high-contrast LCD screen also displays all the essential metrics: heart rate, calories, distance, RPM, and more. The included programming intervals and Bluetooth connectivity are a great benefit as well.

Having reviewed dozens of cardio equipment pieces over the past three years, I’m personally impressed by Assault’s warranty on their Pro X. The frame is covered by a seven-year warranty, with a three-year warranty on moving parts. 

Many companies try to pass the majority of frustrating part repairs on to their customers by only covering “non-wear and tear” parts. However, Assault breaks the mold by explicitly covering “moving” parts for the first three years. Knowing you can put the Pro X through brutal workouts day after day while being covered on parts delivers serious peace of mind.

One of our Breaking Muscle staff members has extensive experience repairing air bikes and says swapping a belt or changing internal components can be a nightmare. Bike repairs often need special parts and are best done by a certified technician, so expect any significant repairs to take multiple hours, with most of your help coming from how-to/troubleshooting videos. To be fair, this applies to air bikes bought from any company — not just Assault Fitness.

Because the Pro X is large, it can be cumbersome to move. One of our product testers found the easiest way to transport it is to lift it from the rear stabilizer until the wheels contact the floor. Still, the 125-pound weight with its 52-inch x 24.5-inch footprint makes this air bike challenging to move compared to the Concept2 BikeErg, and it might be too much for some users.

In general, fan bikes might not be the best choice for home gyms that have to be careful of noise levels. As a fan-based bike, the Assault Bike Pro X is loud. 

That said, the fan-blade system of the Pro X appears to be a regular bike hub with fan blades welded to it — making it much smaller than what you’d find on the Rogue Echo bike. This smaller size means less air displacement, and some Breaking Muscle team members were surprised by how quiet it was in comparison.

All the above considered, we rank this 4.4 out of 5 stars for its rugged design, excellent console capabilities, and impressive warranty.

Best Exercise Bike With Classes: Echelon EX-8s

Echelon Connect EX-8s Bike

3.6

• Dimensions: 59" L x 23" W x 65" H
• Resistance levels: 32
• Available programming: Yes
• Weight capacity: 300 pounds
• Type: Spin

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One of our product testers took the Echelon Connect bike for a ride and was immediately impressed. 

It features an oversized 24-inch curved touchscreen, which feels enormous but immersive when working out. Combine that with the high-definition quality and LED lights that sync to your workout metrics, and it feels like you’re cycling in a live studio class — which is super motivating. The dual-facing speakers offer great sound, and the screen flips 180 degrees, so you can easily view it for Echelon Premier workouts.

By joining their Echelon Premier Membership at $39.99 monthly, you unlock daily live classes and over 15,000 various, on-demand classes. Premier members receive exclusive discounts, a more comprehensive range of class difficulties, and up to five user profiles. With this membership, you can also view a leaderboard and compete against others, see when your friends are online, and check other users’ stats worldwide. Finally, the Echelon app syncs your console with your Strava, Zwift, Apple Health, FitBit, and Spotify profiles and data.

Alternatively, Echelon offers a more affordable “Fit Pass” at $11.99 monthly. This plan is best if you want to work out anywhere, anytime, without needing any equipment. Fit Pass includes 60+ instructors, 40+ daily live classes, challenges, and more. I like their range of workouts; they have everything from cardio and core training to meditation and barre. They even have a travel-the-world-fitness class option, which reminds our product tester of JRNY and iFIT. 

Despite the massive class selection, our product tester finds the quality could be better for the monthly price, even if you sign up for a two-year plan ($29.16 monthly). She notes that the price seems high for what it is because it isn’t as produced as Peloton’s live and on-demand classes, but it isn’t bad — the production quality just isn’t quite there yet.

The EX-8S retails for $3,079.50, but it’s on sale for $1,699.99 at the time of publishing. The sale price is way more reasonable, but the original cost seems expensive for the actual specs of the bike. Considering the Peloton Bike+ is more affordable and offers a better warranty, I wouldn’t be surprised if more customers jump ship.

Echelon’s warranty on the Connect EX-8S is flat-out disappointing at just one year. Their 30-day return policy and financing option are typical, but our product tester couldn’t believe the warranty is only one year, especially for such a steep retail price. If you’re an active Echelon Premier member, you can enjoy the benefit of full warranty coverage for up to five years. However, this requires an ongoing monthly membership for 60 months, costing you a whopping $1,700 over those five years in subscription fees.

All the above considered, we rank this 3.8 out of 5 stars for the outstanding 24” HD touchscreen, along with the workout subscription options offered through Echelon Premier and the more affordable Fit Pass.

Best Exercise Bike for Seniors: Horizon 5.0R Recumbent Bike

Horizon Fitness 5.0 R Recumbent Bike

4.0

• Dimensions: 66" L x 25.2" W x 52.2" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 300 pounds
• Type: Recumbent

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The Horizon 5.0R is excellent for seniors due to its mobility-friendly design. For example, the low, step-through frame helps you access the seated position even if you struggle with mobility or leg strength. Once you’re ready to sit down into the seat, there are front handlebars that you can hold for support as you sit down — they also make it easier to stand up after your workout. 

I’m impressed by the sturdiness of the 5.0R, which is a blessing because most seniors have trouble with their balance. 

The large 66-inch by 25.2-inch footprint and lower seat position result in a more stable machine. The flywheel, however, weighs just 15.4 pounds, which makes it easy to pedal at first and is gentler on your joints. That said, 100 magnetic resistance levels are available, so you can still get a smooth but seriously intense workout.

I’m also glad to see toe clips on the pedals; they help keep your feet from slipping out, which is more likely on a recumbent bike due to the reclined angle of your feet. The extra-large, adjustable seat includes a backrest and handlebars along the sides. Even though you have a near-zero chance of slipping out of the seat during your workout, holding the handlebars for extra support and peace of mind is nice.

Finally, I’m pleased with this exercise bike’s simple controls and convenient features. For one, the screen and control buttons are easy to see and reach while seated. Further, a built-in fan and an included water bottle holder keep you comfortable and hydrated during your rides. All of these features add a nice touch for older populations. 

Unfortunately, the bike does require some assembly. There’s a helpful assembly video, but according to Horizon, lifting the main frame out of the box requires two people. Because of the box size, weight, and assembly, this might be too much work, depending on your strength and mobility. 

Horizon does have an in-room delivery option for an extra $199 if you’re experienced with basic tools and would prefer to assemble it yourself but want the large box brought in by another person. Alternatively, they offer white glove delivery and assembly for $239, including room-of-choice delivery, complete setup and assembly, and packaging removal.

At 123 pounds, this exercise bike might be too heavy for a senior to move. There is a carrying handle at the bottom rear of the machine, and once you lift it from the handle, you can wheel it to another location. Indeed, you’re not lifting the entire bike — some of the bike’s weight will be resting on the wheels — but combined with its large footprint, you might find it unmoveable without some help.

Finally, the touchscreen console requires basic tech skills. You’ll be okay with the console if you can operate a smartphone or tablet. That said, some seniors rely only on analog (push) buttons and might find the touchscreen and controls too confusing to use if they’re not tech-savvy.

All the above considered, we rank this 4 out of 5 stars for its mobility-friendly access, sturdy and stable design, and simple yet intuitive controls.

Best Spin Exercise Bike: Diamondback 1260sc

Diamondback Fitness 1260Sc

3.9

• Overall dimensions: 59” L x 23” W x 50” H
• Weight: 130 pounds
• Weight capacity: 300 pounds
• Display: LCD monitor to track workout metrics

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The Diamondback Fitness 1260sc is a fantastic spin-studio-quality bike. The rear-mounted 31-pound flywheel gives it extra smoothness, similar to riding a bike outside. Even better, Diamondback Fitness uses a belt to drive the flywheel — making it significantly smoother and quieter than a chain-driven system. Although our product tester didn’t think she’d like the magnetic resistance lever, she grew to love its premium-like clicking sound. All these finer touches make the 1260 comparable to an exercise bike from a commercial gym studio.

To add to the studio feel, the 1260 is highly adjustable. The handlebars are two-way adjustable (up, down, forward, and back) and have plenty of grips, so you can find a comfortable hand position whether riding in or out of the saddle. The two-sided pedals have toe clips for maximum safety and cycling efficiency, while the other is a classic flat pedal. Thanks to the two-way adjusting seat and the variety of available heights, our five-foot, four-inch tall product tester fit perfectly with a couple of inches to spare.

This Diamondback Fitness bike connects to many ANT+ apps and wearables so that you can pair it with Garmin and Wahoo products. Our product tester enjoys the vast range of apps connecting via Bluetooth FTMS (Fitness Machine Service protocol). This latest tech lets you connect your fitness equipment to popular apps like Zwift, Rouvy, Myzone, SPIVI, and others — tracking your watts, time, distance, rpm, heart rate, and more.

Our product tester doesn’t love where they put the water bottle holder and vertical adjustment levers on this bike. Since the water bottle holder is mounted in front of the post, she has to awkwardly lean forward and reach around the front post to grab water while riding. The adjustment levers also don’t open easily, so they require a lot of force to pry them open. Once opened, adjustments are no problem — but the initial sticking point of the levers is no joke.

The console on the 1260 is as simple as you can get, and it lacks any interactive features you’d see on a Peloton+. The console doesn’t provide any programming, so you must do your workouts manually, pair the console with an app, find free online classes, or join a subscription service like iFIT.

All the above considered, we rank this 3.9 out of 5 stars for its spin-studio quality, impressive adjustability, and wide range of console connectivity.

Best Portable Exercise Bike: Concept2 BikeErg

Concept2 BikeErg

3.9

• Overall dimensions: 48” L x 24” W; seat to pedal height ranges from 31" to 40.5"
• Weight: 68 pounds
• Weight capacity: 350 pounds
• Display: PM5 monitor

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The BikeErg is extremely easy to move, making it the best portable exercise bike due mainly to its materials and construction. Built mostly from aluminum,  it’s lightweight and compact (48 inches long by 24 inches wide), which minimizes excess weight while retaining durability. It also weighs only 68 pounds when fully assembled, making it lighter than most exercise bikes and a little over half the weight of the Horizon 5.0R Recumbent Bike. 

The C2 BikeErg includes caster wheels that make moving it a breeze. Once the machine tips up for the wheels to kick in, you can roll it smoothly to wherever you want it to go. You can fit it into most vehicles by removing the seat and handlebar posts, making it easier to haul to another CrossFit box or gym.

Its high portability is heightened further by its adjustability, customizability, and versatility. The handlebars can be adjusted up, down, forward, and back. Similarly, you can raise or lower the seat and tilt it to +/-15-degrees. I’m impressed the BikeErg is compatible with most cycling parts — letting you change the saddle, handlebars, and pedals as you see fit.

One of our Breaking Muscle staff members has used the Concept2 BikeErg extensively and is continually impressed by its versatility. They enjoy it for long endurance rides and high-intensity interval training (HIIT). Unlike an air bike like the AssaultBike Pro X, the Concept2 is a jack-of-all-trades.

There are a few downsides to the Concept2 BikeErg. First, it’s rather noisy. Like the other Concept2 cardio machines, the BikeErg is also fan-based, so a loud whooshing sound is made when you pedal. Compared to a quiet electromagnetic bike like the BLANK, I could see some users being annoyed by the noise from the fan. The higher damper settings restrict airflow, reducing the loudness, but you might still need headphones or earplugs if it bothers you.

If you enjoy using interactive consoles, you might be slightly disappointed by Concept2’s Performance Monitor (PM5). It lacks the engaging and interactive aspects of the NordicTrack S22i’s iFIT membership console. The screen is small and lacks speakers. Plus, it doesn’t offer live or on-demand workout classes — you must pay for a separate subscription service.

Finally, the BikeErg isn’t cheap by any means. It’s a quality spin bike (technically fan-based, but it doesn’t count as an air bike due to the lack of moveable handlebars), so you can expect it to cost a pretty penny. You’ll save some money going with a more economical brand, but whether you’re willing to sacrifice on performance and the power of the PM5 is up to you.

All the above considered, we rank this 3.9 out of 5 stars for its easy portability, highly adjustable components, impressive customizability, and versatility.

RELATED: Concept2 RowErg Review

Best Exercise Bike for Weight Loss: CAROL Bike

CAROL Bike

4.1

• Dimensions: 45.5" L x 22" W
• Resistance levels: Not listed
• Available programming: Yes
• Weight capacity: 330 pounds
• Type: Spin

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When you lead a busy life, keeping a regular exercise habit is easier said than done if it takes 30 minutes to an hour — enter the CAROL. 

Quick note: our product testers trialed the original CAROL bike, but this review is based on the 2.0 version of the CAROL. We’ll note any updated features of the 2.0 version below.

This bike is the best for weight loss because it gives you an effective workout in just five minutes, so you can easily fit it into your busy schedule. There’s no excuse with the CAROL because your workout takes just five minutes. This means you can do it any time during your day, making it much more likely that you’ll stick with your new exercise habit.

The CAROL is also ideal for weight loss because the workouts use an artificial intelligence (AI) algorithm to calculate your optimal resistance. Simply choose one of 18 different workouts and fitness tests; the upgraded console 2.0 will walk you through it without any confusion, making it suitable for any age and fitness level. You even get access for up to eight riders with the home membership, so you can help others in their quest to live healthier, too.

This bike also supports weight loss through data-driven results. The first model of the CAROL had heart rate monitors built into the handlebars, whereas the 2.0 model includes a chest-strap heart rate monitor to track your training. Each workout refines what it’s learned to tailor workouts to your fitness level, then shows your progress using precise data like your overall fitness score, heart rate metrics, peak power, energy output, and global and local leaderboard stats. Seeing your fitness improve with nearly every workout will entice you to return.

Unfortunately, you’re locked into paying for the ongoing $15 monthly membership if you want a fully functioning bike. Without the membership, you can still do a manual ride, but the resistance will stay at the starting resistance and never change — making it practically useless for a real workout. For this reason, changing the intensity and using the bike to its maximum potential requires a recurring membership.

Next, the CAROL is relatively expensive. Based on the bike specs alone, it doesn’t live up to the price because it costs more than the Peloton Bike+ and doesn’t include live or on-demand classes like iFIT. Further, it’s roughly ten times the price of our most affordable exercise bike, the Yosuda Indoor Cycling Bike. Remember, though, this bike isn’t made for interactive fitness classes or enjoyable rides — it’s for people who want the best results from the shortest workout possible.

Sadly, the warranty falls short based on its $2,500 price tag. Like the Echelon EX-8s, it only has a one-year warranty, leaving much to be desired. Our product tester doesn’t think you’ll have any issues with the bike breaking down. and there’s a 100-day home trial if you change your mind. Still, she wishes the warranty was much longer, and I couldn’t agree more.

All the above considered, we rank this 4.1 out of 5 stars for its AI-controlled motorized resistance, detailed and data-driven console, and beautifully sleek design.

Best Magnetic Exercise Bike: Bowflex VeloCore

BowFlex VeloCore Bike

4.2

• Dimensions: 59.8" L x 24.1" W x 55.3" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 325 pounds
• Type: Spin

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The Bowflex VeloCore has a sleek and modern look, and our product tester was impressed with its high-quality build, finding it fun and easy to use. She appreciates the smooth-feeling 33-pound flywheel with 100 levels of magnetic resistance for quiet but intense workouts. This bike’s belt drive requires minimal maintenance and delivers a consistent performance. It has an adjustable seat, two-way adjusting handlebars, and dual-sided pedals that accommodate regular or SPD shoes — essential features for optimal comfort, especially if you’re a triathlete.

The bike comes with a choice of two screen sizes, 16-inch or 22-inch, and each is an HD, responsive touchscreen that connects to the JRNY app for live and on-demand workouts. Based on your level, an initial fitness assessment determines what classes JRNY recommends for you to try. There are also options to “explore the world” by biking around different destinations. The JRNY subscription even lets you stream entertainment like Netflix, Hulu, Prime Video, and Disney+.

The bike’s most distinctive feature is the ability to lean from side to side, creating a more dynamic and engaging riding experience. The leaning feature claims to activate muscles, burn more calories, and improve balance and coordination. The bike also has a stabilizer bar that can lock the bike in place for a more traditional ride. The leaning feature works with the JRNY app, which offers scenic rides and interactive games that challenge you to lean and steer along the route.

One downside to the VeloCore is the price, ranging from $1,799 to $2,199 based on the screen size chosen. Going off the price alone, the Diamondback 1260sc is a better choice if you’re not interested in being able to lean as part of your workouts. 

The bike also requires a monthly subscription to the JRNY app, which costs $11.99 monthly or $99 per year. However, the bike’s functionality is severely limited without the subscription because you can only use the manual mode, and you can’t stream anything. 

The bike’s leaning feature is the main selling point of the bike, but it may not be as beneficial or enjoyable as it sounds. It claims to activate more muscles, burn more calories, and improve balance and coordination, yet no scientific evidence on the product page supports these claims. Plus, more moving parts and sensors than a regular bike make it more prone to wear and tear. It might not be worth the extra cost and hassle for users who prefer a more stable and less gimmicky ride.

All the above considered, we rank this 4.2 out of 5 stars for its excellent spin bike design, highly adjustable components, and innovative bike-leaning feature.

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Best Affordable Exercise Bike: Yosuda Indoor Cycling Bike

YOSUDA Indoor Cycling Bike

4.0

• Dimensions: 40.16" L x 21.65" W x 46.06" H
• Resistance levels: 100
• Available programming: No
• Weight capacity: 270 pounds
• Type: Spin

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The YOSUDA Indoor Cycling Bike is a highly affordable exercise bike, on sale for $249.99 at the time of writing. Compared to many other bikes in this article, it’s the most budget-friendly option. Despite its economical price, I’m pleasantly surprised by its great reviews on Amazon: 4.⅘ stars based on feedback from 21,788 customers.

Our product reviewer is impressed with several features of this bike typically found on spin-studio-quality bikes. First, the flywheel is 35 pounds for a smooth riding experience that rivals cycling outdoors, and the steel frame feels heavy-duty for peace of mind while riding. The belt-driven system also minimizes noise and, combined with the mechanical (friction) resistance, is quiet enough to operate without disturbing sleeping kids or neighbors. 

Like the NordicTrack S22i Studio Bike, the Yosuda also offers two-way adjustable handlebars and a four-way adjustable seat to ensure it fits as many cyclists of different sizes as possible. The built-in transportation wheels make moving it around easier, and the bike includes a device and water bottle holder.

However, the YOSUDA bike has some drawbacks that may make you think twice before buying it. The bike’s console has no programming, so you’re on your own for making or sourcing structured workouts. It also lacks Bluetooth and ANT+ connectivity, so you can’t sync it with cycling apps like Zwift or fitness devices like a heart rate monitor. Further, our Breaking Muscle team member’s LCD monitor was wobbly and seemed like it was about to fall off. It appears that Yosuda invested in some quality parts but cut corners on the rest.

For example, during testing, our product reviewer’s Yosuda had some pieces breaking off, such as the pedal strap. The bike seat was comfortable only for the first few minutes and already started to experience small tears, and the water bottle holder felt flimsy. Many reviews claim it’s a common experience for many parts to wear out or break off after a few months of use.

Finally, he provided some clear guidance on its durability. At around $300, it’s a great price but not a durable bike — it will likely need replacing in about two years. The Yosuda is fine if you’re looking for a quick short-term fix, but it’s not a forever bike. 

Suppose you prefer to make your exercise bike investment once. In that case, you may want to save for a more expensive and reliable bike that offers a better value and riding experience, like the Diamondback 1260sc.

All the above considered, we rank this 3.8 out of 5 stars for its affordability, value, adjustability, and high praise on Amazon.

Best Recumbent Exercise Bike: Schwinn 290 Recumbent Bike

Schwinn 290 Recumbent Bike

4.0

• Dimensions: 66.4" L x 28" W x 47" H
• Resistance levels: 25
• Available programming: Yes
• Weight capacity: 330 pounds
• Type: Recumbent

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I’m pleasantly surprised with the Schwinn 290’s console and connectivity. You can use the JRNY® app on the 7″ LCD screen to access 200+ virtual courses that automatically adjust your bike’s resistance to the course’s terrain. 

Alternatively, there are trainer-led classes for a workout with a more human touch. There are many workout durations and class types, so you’ll most certainly find an intensity and trainer matching your preferences. Best of all, you get a two-month free trial to JRNY® when you buy the 290 Recumbent Bike. 

If you’re a ZWIFT fan, the console is compatible with that platform, so you can virtually interact, train, and compete against others worldwide. The speakers and console even have Bluetooth capability to connect to your smartphone or tablet easily. If you prefer to play your own music playlist or sync your heart rate monitor, both are possible on the 290.

While almost twice as expensive as our choice for the best affordable exercise bike (Yosuda Indoor Cycling Bike), the Schwinn 290 packs impressive features to make this an excellent value exercise bike. 

The console includes a media shelf and USB charging port to rest your smartphone or tablet on within view for a hands-free workout without worrying about battery life. It also features a water bottle holder attached to the side of the backrest for easy hydration access, whether you like water or the best electrolyte powders during your rides. Due to its 107.6-pound weight, the transport wheels are super convenient for moving, especially if you plan on storing it away between workouts.

Regarding downsides, I don’t like how the foot pedals adjust. You can tighten and loosen them quickly, but you must push the selector tab into your desired strap notch to lock a size in place. Securing the tab is shockingly tricky, even more so if you have big feet or struggle with mobility. 

You’re better off getting a rough estimate of the notch you need, dismounting the bike, and adjusting them with both hands. Based on my experience with these, I feel like a classic cinching strap of the Concept2 BikeErg or a plain velcro strap would be more user-friendly. 

Further, the step-through area is just too cramped for my liking. It’s so small that you must angle your foot to pass it through the step-through area. As a result, I could see this being a tripping hazard for anyone with mobility or weight challenges. I’m surprised to see this area redesigned because the Schwinn 270 Recumbent — the model that the 290 has replaced — featured a much larger area for you to step through. Because of this safety oversight, I’d recommend the Horizon 5.0R over this recumbent for seniors.

Sadly, you won’t get a great labor warranty with the 290. The parts are free if anything breaks on this exercise bike within the first two years. However, the labor warranty is only 90 days — ridiculously short. This means you’ll have to figure out how to replace the part(s) yourself or pay a technician out-of-pocket to repair your bike.

All the above considered, we rank this 3.5 out of 5 stars for its JRNY® + ZWIFT apps, Bluetooth speakers and connectivity, and convenient accessories.

Best Folding Exercise Bike: Marcy Foldable Upright Exercise Bike

Marcy Foldable Recumbent Exercise Bike

4.3

• Dimensions: 39" L x 22" W x 48.5" H
• Resistance levels: Seven
• Available programming: No
• Weight capacity: 250 pounds
• Type: Recumbent (foldable)

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This foldable upright bike collapses inward to a compact 21.5-inch depth, and the backrest folds down, so the height is only 47 inches. This means it can easily be tucked away in a closet when not in use. Although it didn’t make our top choice list, a Marcy upright bike can fold. While snagging the best upright exercise bike overall spot is unlikely, the folding feature is underrated if you work out in a small space.

Marcy’s folding bike is relatively portable. It features transport wheels, making it easy to move from one corner to another without lifting and carrying the entire bike. Depending on your strength, you could carry it up or down a flight of stairs if needed because it only weighs 37 pounds — making it one of the lightest exercise bikes featured in this article.

The features of this folding exercise bike surprised me. It boasts a 250-pound weight capacity, which is great for its lightweight frame. When folded out, the 14-gauge steel feels sturdy, so I’m confident it’ll hold up to its listed weight limit. The pedals have foot straps like the Horizon 5.0R Recumbent Bike, and they’re also weighted, which makes getting your feet inserted much easier. The two-year warranty was higher than expected for a budget-friendly folding bike like this.

One downside is that the  Marcy foldable bike’s console is pretty barebones, displaying only the distance, time, speed, odometer, and burned calories. It has no built-in programming, meaning you’re stuck with the manual mode and might need a subscription to vary your workout. Unsurprisingly, the console also lacks Bluetooth or ANT+ connectivity, so no apps or fitness devices will pair or sync with it. If tracking your workout data is crucial, find an alternative method or bike.

All the above considered, we rank this 3.5 out of 5 stars for its folding feature to save space, portability, and multiple surprising features like sturdiness, pedals, and warranty.

Best Exercise Bike for Small Spaces: Cubii Move

Cubii Move

3.8

• Dimensions: 21.7" L x 19.7" W x 9.7" H
• Resistance levels: Eight
• Available programming: No
• Weight capacity: Not listed
• Type: Under desk

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The Cubii Move has six adjustable resistance levels using the knob in the center of the machine, so you can customize your workout intensity and challenge yourself as you progress. 

The LCD screen displays the metric you’ve selected, and this under-desk exercise bike can track a surprising number of metrics, from stride count and mileage to duration and calories burned. The reset button is large enough to press it with your toe without bending down and using your finger.

This under-desk machine is free and compatible with the Cubii app, which lets you manually add your data, join challenges, and access 300+ expert-guided workout classes. Through it, you can connect with other Cubii users and share your achievements and goals.

The Cubii is lightweight and portable, weighing only 18 pounds. Thanks to its glass-filled nylon construction, you can quickly move it from room to room. This means it’s not difficult to bring it home from your office, so you can continue to use it while watching TV after your workday — storing it under your bed or in a closet when not in use.

This under-desk elliptical isn’t suitable if you’re looking for a high-intensity or full-body workout. It only targets your lower body muscles: quads, hamstrings, glutes, and calves. However, the range of motion is significantly smaller compared to a recumbent exercise bike. It also doesn’t provide much cardiovascular or calorie-burning benefits compared to other exercise machines.

The Cubii may not work well on thick carpets as the rubber feet might sink, causing the unit to wobble and shift out of place. Also, it might not fit under some desks or chairs, depending on the height and clearance. You may need to adjust your chair or desk height to avoid hitting your knees on the underside of your desk. Lastly, you may also need to wear comfortable shoes or socks to prevent blisters or discomfort on your feet.

All the above considered, we rank this 3.5 out of 5 stars for its low impact, good metrics, free app, and portable build.

Best Exercise Bike With a Screen: Peloton Bike+

Peloton Bike+

4.4

• Dimensions: 59" L x 22" W x 59" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 297 pounds
• Type: Spin

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The screen on the Peloton Bike+ is amazing. It is a 23.8-inch HD (1080p) touchscreen that rotates 360 degrees, so you can easily switch between your cycling workouts and exercising off the bike. The screen also has a high-fidelity sound system, a front-facing camera, and a microphone so that you can interact with other riders and instructors with crystal-clear quality. The camera even has a privacy cover, which many camera-shy people can appreciate.

I like the screen’s responsiveness and how easy it is to navigate. It displays all the metrics you need to track your performance, like cadence, resistance, output, heart rate, and calories burned. It even features a reduced-reflective and anti-smudge coating, so your fingerprints won’t end up all over the touchscreen.

Peloton offers various live and on-demand classes to suit your preferences and goals. I love the availability of classes and the huge selection of music choices like pop, hip hop, rock, R&B, the 80s, 90s, 2000s, and Broadway. The classes range from five to 75 minutes, though from what I’ve seen, most classes fall in the 20- to 30-minute range. Sometimes, if I’m in the mood for a longer workout but can’t find a 45-minute class that interests me, I’ll “stack” two shorter classes together. 

I particularly enjoy the Power Zone classes, where different parts focus on staying within a certain heart rate zone, and the climb or HIIT rides, where the intensity is slightly higher than regular classes. There are also many beginner classes, and even though I consider myself more advanced in fitness, I enjoy the beginner classes occasionally for active recovery.

Unfortunately, the bike is expensive. The Peloton Bike+ costs $2,495, a lot of money for an exercise bike. 

You also have to pay for the accessories, such as the shoes, the mat, the weights, and the heart rate monitor, which can add up to another few hundred dollars. The bike also requires a monthly subscription of $39 to access the classes and features, another recurring cost you must factor in. If you are on a tight budget, the Peloton Bike+ might not be your best option.

The Peloton Bike+ only works with the Peloton app and the Apple Watch, which means you cannot use it with other fitness apps or devices you might already have or prefer. 

For example, you can’t use the bike with Zwift, Strava, Garmin, Fitbit, or any other third-party app or device. You also can’t export your workout data to other platforms unless you use a workaround involving screenshots or third-party apps. This can be frustrating if you want to integrate your Peloton workouts with your other fitness activities or track your progress on other platforms.

It’s also important to realize that you won’t jive with every instructor. As you ride the bike more and familiarize yourself with their personalities and styles, you learn who you connect best with. 

For example, I’m not a big fan of over-the-top cheerleading or motivational talk when exercising, so I avoid the instructors who tend to lean that way during their classes. Several instructors were once competitive cyclists or Ironman/triathlon athletes. They provide a lot of insight into the mindset of an athlete, which I like a lot better, so I take their classes more often. The key is to test out many instructors and stick with who you enjoy most.

All the above considered, we rank this 4.25 out of 5 stars for its outstanding quality console, high-tech screen, and massive range of classes and music.

What Are the Benefits of Exercise Bikes?

Low-Impact Training

Unlike running or jumping, cycling places less stress on your joints, bones, and muscles. This reduces injury risk and makes exercise bike training suitable for all ages and fitness levels, especially seniors and those struggling with excessive weight.

Improved Cardiovascular Conditioning

Cycling increases your heart rate and blood circulation, strengthening your heart, lungs, and blood vessels over time. This allows them to handle higher cardio demands than they could have previously tolerated. Additionally, improved cardiovascular conditioning can lower blood pressure and cholesterol, reducing the risk of heart disease and stroke.

Can Support Weight Loss Goals

Depending on the intensity and duration of your workout, you can burn anywhere from a couple hundred to nearly a thousand calories per hour on an exercise bike. This can help you create a calorie deficit essential for losing weight.

Reduced Stress

Using an exercise bike can help you reduce stress and anxiety, as it releases endorphins and serotonin, which are natural chemicals that make you feel happier and more relaxed. 

Lower Body Strengthening

Exercise bikes work out your lower body muscles, such as your glutes, quads, hamstrings, and calves. This can improve your muscle strength and endurance, as well as your balance and coordination. Stronger lower body muscles can also prevent or alleviate lower back pain, knee pain, and other common ailments.

What to Consider When Buying an Exercise Bike

Exercise Bike Type

There are four exercise bike types: upright, recumbent, spin, and air.

• Upright: An upright bike allows you to sit upright with the pedals directly below you. The handles are elevated and are closer to you than on a spin bike, and the seat is usually wider and more comfortable. This conventional riding position is great if you like longer rides that focus on your legs, but it’s less effective for high-intensity training than an air bike.
• Recumbent: This style of bike has a seat with a back pad to support your middle and lower back, placing you in a reclined riding position. Unlike other styles, the pedals are at the front on a recumbent bike. The recumbent style distributes your weight evenly between the seat and the back pad, making it excellent for longer rides. Since you can relax your upper body more than an upright bike, it’s great for riders with back and joint issues. This style is also lower to the ground, so getting on and off the bike is easier — a major selling point if you struggle with mobility.
• Spin: A spin bike, also known as an indoor cycling bike, is the closest style to outdoor cycling. The narrower seat and lower bring your upper body forward, giving your upper body a workout instead of just your legs. This style is less comfortable than an upright and recumbent bike but offers better performance, which is vital for those wanting to train at higher intensities.
• Air bike: This fan-based bike style is sometimes called “dual-action.” Air bikes feature moving handlebars that you can operate separately or simultaneously with the pedals and provide resistance by the fan blades displacing air. The seat tends to be broader, and the pedals are below it, like on an upright bike. An air bike isn’t the best for long rides because it’s harder to maintain consistent resistance, but this style is unmatched for high intensity.

Cost

Exercise bikes can range from hundreds to a few thousand dollars. Generally, the higher-priced bikes include more features like high-tech consoles, more resistance levels, and better build quality. If you go too cheap, you can miss out on key features that prevent an enjoyable and safe cycling experience.

Dimensions

You want to ensure the bike fits comfortably in your room and doesn’t obstruct your movement or other furniture. You also want to check the weight and portability of the bike in case you need to move it around or store it away.

Remember, you’ll likely need one to two feet of open space on either side of your bike to get on and off and not feel cramped while riding.

Build Quality

The overall build quality of an exercise bike should be top of mind when shopping. Look for a steel frame over aluminum — it’ll be more robust and sturdier. High-quality exercise bikes often feature a higher weight capacity, so you can usually use the bike’s total capacity as a proxy for its build quality.

Noise 

If you’ll be using your exercise bike at home, you’ll want to be mindful of how noisy the bike will be, especially if you’ll be working out when kids or neighbors might be sleeping. Noise level depends mainly on the resistance type of the bike. 

Air bikes are by far the loudest because they’re fan-based, followed by mechanical-tension bikes since they apply resistance using friction pads. The quietest exercise bikes will be those that use electromagnetic resistance due to magnets applying tension to the flywheel.

You’ll also want to consider whether you’ll be watching live exercise classes or follow-along workouts on your console. These will project sound with speakers, but you can usually use headphones or earbuds to minimize the noise from any tech you use.

Seat and Handlebar Adjustability

The adjustability of your seat and handlebars is paramount to avoid injury, even more so if you’re taller or shorter than average.

Typically, you’ll want a bike that lets you adjust the seat in four ways: up, down, forward, and back. Seats with upward and downward angling are also beneficial for a more customized fit. Look for two-point adjustability at a minimum for the handlebars, which means they can be adjustable forward and back.

Console

Like all of the best cardio machines, exercise bikes vary widely in design, so it’s no surprise that consoles can be ultra-basic, high-tech, or even lacking altogether. Although rare, some exercise bikes don’t have a console.

The key is that not every console will show your revolutions per minute (rpm), distance traveled, heart rate, or calories burned — all of which aren’t mandatory for a workout but can be highly motivating for your long-term adherence and progress. Just remember that more detailed displays tend to come with a higher price.

Pedals

Typically, you’ll find three main types of pedals on exercise bikes: flat, cage, and clip-in.

• Flat: This is your classic type of pedal, also known as the “platform” pedal in the cycling world. Flat pedals are precisely as they sound — flat. You just put your feet against them and pedal, making them incredibly easy to use. Unfortunately, they’re harder to control on the ascent of each revolution when you’re pedaling fast, and if your feet slip, you can bang your ankles or scrape your shins against the pedals. 
• Cage: This type of pedal is a flat pedal with toe clips attached to the front, which are flexible “cages”  that slide over the toe box of your shoes. Toe clips hold your feet in place and make biking more efficient because you can apply force upwards without having your foot come off the pedal — allowing you to transfer that force back into the downward stroke. Since you can pull up on the pedal and push down, you can work your legs more to burn more calories.
• Clip-in: Lastly, there are clip-in pedals. Exercise bikes built for serious cyclists will tend to feature clip-in pedals connecting to cyclists’ special shoes. Not to worry though, you can upgrade the pedals of most bikes to clip-in pedals if you like the bike itself, but they only have flat or cage pedals.

Available Programming

Exercise bikes with consoles can have all kinds of built-in workouts. The most popular are hill climbing, cardio, fat burning, and strength training. 

Some bikes don’t include programming, like the Diamondback 1260sc. If you’re using your smartphone or tablet, a console lacking programming might be fine. If not, make sure the bike has Bluetooth connectivity at a minimum.

Bluetooth connectivity is the most popular connectivity method, allowing you to use apps like Peloton and Zwift. AMP+ is another type of connectivity, but it’s mostly limited to heart rate monitors, so I’d recommend using Bluetooth instead. It’s a bit more money upfront but opens up the available connections for apps, workouts, and more.

Available Conveniences

Exercise bikes can come with several convenient accessories to make your workouts more comfortable and enjoyable. Not all bikes include these, but you can often buy them separately to customize your exercise bike later.

• Phone/tablet holder: If you have an exercise bike with a console lacking in streaming service and classes, then a media shelf is a convenient plus. A media shelf is just a hard plastic ridge that sticks out from the console to lay your device without it falling off. Without one, you’ll have to hold your device for the duration of your workout.
• Water bottle holder: Having a water bottle holder is seriously underrated whether you’ll be doing shorter HIIT classes or longer endurance rides. The last thing you want is to interrupt your workout just because your water bottle isn’t within reach. One of our Breaking Muscle staff members runs into this problem every workout — they have an upright bike without a water bottle holder. While it’s possible to buy the holder separately, its absence from the stock version of the bike is an annoying omission by the manufacturer.
• Built-in fans: Built-in fans are more common on the best treadmills than on exercise bikes, but some bikes, like the NordicTrack S22i Studio Bike, include them. If you sweat heavily, live in a hot or humid climate, or enjoy the added comfort of built-in airflow, it can be a convenient add-on for your bike. Remember, if your bike doesn’t include this feature, you can buy and mount a mini fan separately.
• Weight rack: Some riders like combining bike rides with weight lifting using the best dumbbells. Similar to the water bottle holder, having a small weight rack to keep them within reach will save you from getting off your bike whenever you need to use them.
• Wheels: If you’ll be moving your bike often, having wheels built into the bike is a nice feature. It means you don’t have to drag your bike and risk ruining your floor, making it easier to transport bikes over 100 pounds. 
• Heart rate handles: Most bikes are compatible with heart rate monitors, but it’s even more convenient to have handles with heart rate reading capability. Unfortunately, you’ll tend only to see these on upright or recumbent bikes in the premium price range.

Resistance Types

There are three types of resistance for exercise bikes: fan-based, electromagnetic, and mechanical. 

• Fan-based: An air bike is fan-based and creates resistance by the fan blades displacing air. This style offers a (theoretically) unlimited amount of resistance because the harder you pedal and push, the more air the blades will displace, causing greater resistance. 
• Electromagnetic: These bikes work with magnets on either side of the flywheel. As the magnets get closer to the flywheel, they apply more resistance. Because they use magnets, these bikes are smoother, quieter, have lower maintenance, and are easier to select during workouts but more expensive. 
• Mechanical: This style uses mechanical resistance in the form of friction pads made from wool or rubber. Most are designed so that you physically twist the resistance knob to add or remove the tension placed on the flywheel. Because of the friction, these bikes are noisier and often need more maintenance as pads wear out and become misaligned with heavy use — however, they are cheaper as a result.

Drive Type

When you turn the pedals on an exercise bike, the “drive” is connected to the flywheel; when that moves, you’ll feel resistance. There are two types of drives: chain and belt. 

A chain-driven exercise bike will be more durable because the chain is metal, which makes maintenance cheaper in the long run. Unfortunately, it requires regular lubrication to ensure metal parts glide smoothly along each other. Also, chains are noisier than belts and feel rougher, so they’re often in fan-based and mechanical bikes.

Belt drives are quieter and smoother, so they’re usually in magnetic resistance bikes. The downside to a belt-drive bike is that the belt can loosen over time with heavy use and won’t last nearly as long as a chain — costing you more over time.

Resistance Levels

Exercise bikes have a vast range of resistance levels. Because there are also different types of resistance, there’s no universal standard or comparison method.

While knowing how many resistance levels there are on the exercise bike is helpful, the best way to see whether it offers the rate resistance range is to test it in person.

Once you have an exercise bike in mind, look for a local store where you can test it out in their showroom. Remember to bring your athletic attire and cycling shoes if you have them.

Warranties 

There’s a massive range of warranties for exercise bikes, from as little as 30 days to as long as 15 years. I wouldn’t recommend settling with any less than a one-year warranty. 

Based on the exercise bikes included in this article, ten years on the frame, three years on parts, and one year on labor is a solid warranty to look for if you value peace of mind from your purchase.

Weight Capacity

Weight capacity is an essential factor that affects the safety and durability of the bike because it reflects the craftsmanship and quality of the materials and parts used to build it. Choosing a bike with a higher weight capacity usually means getting a more robust frame and more durable parts like the pedals and flywheel. 

Exercise bike weight capacities range from 200 pounds to over 400 pounds. 

If you’re a heavier user, I’d recommend choosing a bike with a weight limit of at least 125 percent of your body weight. The closer you are to the bike’s weight capacity, the higher the risk of damaging it or injuring yourself. The bike can also become unstable, noisy, or shaky, reducing the quality of your workout.

Flywheel Weight 

If you’re investing in the best exercise bike overall, flywheel weight should be one of the top things you consider. The flywheel is the heavy wheel at the front or back of the bike that spins when you pedal to create momentum. It’s linked to the pedals by a chain or a belt, similar to one in your car’s engine.

Flywheel weights can vary widely, from as little as six pounds to as much as 50 pounds. Most people will have a better biking experience with a heavier flywheel because it closely simulates riding a bike outside. I recommend looking for a flywheel between 14 and 20 kilograms (about 30 to 44 pounds). Typically, a heavier flywheel offers a smoother ride. 

Suppose you’re working with a tight budget. In that case, I encourage you to sacrifice some bells and whistles like a sleek built-in tablet or a monthly class subscription because the flywheel weight is crucial for an enjoyable riding experience.

As a caveat, one Breaking Muscle staff member has used the Keiser M3i Bike extensively, with a flywheel weight of just eight pounds. It’s positioned at the bike’s rear to provide a different feel, but it can still offer an intense workout.

Final Thoughts

Exercise bikes have transformed home fitness, offering amazing exercise variety and adjustability in a small space.

The best exercise bikes combine interactive tech and powerful metric tracking without going overboard on the price.

At the end of the day, the best exercise bike for you depends on your budget, the size of your workout space, and the exercise bike features you value most.

Best Exercise Bikes: Side-by-Side Comparison

Best Exercise Bike Overall

Best Air Bike

Best Exercise Bike With Classes

Best Exercise Bike for Seniors

Best Spin Exercise Bike

Best Portable Exercise Bike

Best Exercise Bike for Weight Loss

Best Magnetic Exercise Bike

Best Affordable Exercise Bike

Best Recumbent Exercise Bike

Best Folding Exercise Bike

Best Exercise Bike for Small Spaces

Best Exercise Bike With a Screen

NordicTrack S22i Studio Bike

Assault Fitness AssaultBike Pro X

Echelon Connect EX-8s Bike

Horizon Fitness 5.0 R Recumbent Bike

Diamondback Fitness 1260Sc

Concept2 BikeErg

CAROL Bike

BowFlex VeloCore Bike

YOSUDA Indoor Cycling Bike

Schwinn 290 Recumbent Bike

Marcy Foldable Recumbent Exercise Bike

Cubii Move

Peloton Bike+

4.5

4.4

3.6

4.0

3.9

3.9

4.1

4.2

4.0

4.0

4.3

3.8

4.4

Description: Dimensions: 60" L x 22" W x 63" H Resistance levels: 24 Available programming: Yes (requires iFIT subscription) Weight capacity: 350 pounds Type: Spin

Description: Overall dimensions: 51.73” L x 24.52” W x 52.51” H Weight: 125 pounds Weight capacity: 330 pounds Display: High-contrast LCD screen

Description: Dimensions: 59" L x 23" W x 65" H Resistance levels: 32 Available programming: Yes Weight capacity: 300 pounds Type: Spin

Description: Dimensions: 66" L x 25.2" W x 52.2" H Resistance levels: 100 Available programming: Yes Weight capacity: 300 pounds Type: Recumbent

Description: Overall dimensions: 59” L x 23” W x 50” H Weight: 130 pounds Weight capacity: 300 pounds Display: LCD monitor to track workout metrics

Description: Overall dimensions: 48” L x 24” W; seat to pedal height ranges from 31" to 40.5" Weight: 68 pounds Weight capacity: 350 pounds Display: PM5 monitor

Description: Dimensions: 45.5" L x 22" W Resistance levels: Not listed Available programming: Yes Weight capacity: 330 pounds Type: Spin

Description: Dimensions: 59.8" L x 24.1" W x 55.3" H Resistance levels: 100 Available programming: Yes Weight capacity: 325 pounds Type: Spin

Description: Dimensions: 40.16" L x 21.65" W x 46.06" H Resistance levels: 100 Available programming: No Weight capacity: 270 pounds Type: Spin

Description: Dimensions: 66.4" L x 28" W x 47" H Resistance levels: 25 Available programming: Yes Weight capacity: 330 pounds Type: Recumbent

Description: Dimensions: 39" L x 22" W x 48.5" H Resistance levels: Seven Available programming: No Weight capacity: 250 pounds Type: Recumbent (foldable)

Description: Dimensions: 21.7" L x 19.7" W x 9.7" H Resistance levels: Eight Available programming: No Weight capacity: Not listed Type: Under desk

Description: Dimensions: 59" L x 22" W x 59" H Resistance levels: 100 Available programming: Yes Weight capacity: 297 pounds Type: Spin

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Best Exercise Bike Overall

NordicTrack S22i Studio Bike

4.5

Description:

• Dimensions: 60" L x 22" W x 63" H
• Resistance levels: 24
• Available programming: Yes (requires iFIT subscription)
• Weight capacity: 350 pounds
• Type: Spin

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Best
Air Bike

Assault Fitness AssaultBike Pro X

4.4

Description:

• Overall dimensions: 51.73” L x 24.52” W x 52.51” H
• Weight: 125 pounds
• Weight capacity: 330 pounds
• Display: High-contrast LCD screen

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Best Exercise Bike With Classes

Echelon Connect EX-8s Bike

3.6

Description:

• Dimensions: 59" L x 23" W x 65" H
• Resistance levels: 32
• Available programming: Yes
• Weight capacity: 300 pounds
• Type: Spin

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Best Exercise Bike for Seniors

Horizon Fitness 5.0 R Recumbent Bike

4.0

Description:

• Dimensions: 66" L x 25.2" W x 52.2" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 300 pounds
• Type: Recumbent

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Best Spin
Exercise Bike

Diamondback Fitness 1260Sc

3.9

Description:

• Overall dimensions: 59” L x 23” W x 50” H
• Weight: 130 pounds
• Weight capacity: 300 pounds
• Display: LCD monitor to track workout metrics

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Best Portable Exercise Bike

Concept2 BikeErg

3.9

Description:

• Overall dimensions: 48” L x 24” W; seat to pedal height ranges from 31" to 40.5"
• Weight: 68 pounds
• Weight capacity: 350 pounds
• Display: PM5 monitor

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Best Exercise Bike for Weight Loss

CAROL Bike

4.1

Description:

• Dimensions: 45.5" L x 22" W
• Resistance levels: Not listed
• Available programming: Yes
• Weight capacity: 330 pounds
• Type: Spin

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Best Magnetic Exercise Bike

BowFlex VeloCore Bike

4.2

Description:

• Dimensions: 59.8" L x 24.1" W x 55.3" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 325 pounds
• Type: Spin

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Best Affordable Exercise Bike

YOSUDA Indoor Cycling Bike

4.0

Description:

• Dimensions: 40.16" L x 21.65" W x 46.06" H
• Resistance levels: 100
• Available programming: No
• Weight capacity: 270 pounds
• Type: Spin

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Best Recumbent Exercise Bike

Schwinn 290 Recumbent Bike

4.0

Description:

• Dimensions: 66.4" L x 28" W x 47" H
• Resistance levels: 25
• Available programming: Yes
• Weight capacity: 330 pounds
• Type: Recumbent

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Best Folding Exercise Bike

Marcy Foldable Recumbent Exercise Bike

4.3

Description:

• Dimensions: 39" L x 22" W x 48.5" H
• Resistance levels: Seven
• Available programming: No
• Weight capacity: 250 pounds
• Type: Recumbent (foldable)

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Best Exercise Bike for Small Spaces

Cubii Move

3.8

Description:

• Dimensions: 21.7" L x 19.7" W x 9.7" H
• Resistance levels: Eight
• Available programming: No
• Weight capacity: Not listed
• Type: Under desk

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Best Exercise Bike With a Screen

Peloton Bike+

4.4

Description:

• Dimensions: 59" L x 22" W x 59" H
• Resistance levels: 100
• Available programming: Yes
• Weight capacity: 297 pounds
• Type: Spin

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FAQs

The post 13 Best Exercise Bikes for Home Gyms (2024) appeared first on Breaking Muscle.

The well-documented benefits of BCAAs make them invaluable to minimize delayed-onset muscle soreness. By incorporating l-glutamine, Transparent Labs BCAA Glutamine adds an extra layer to this product’s potential success.

In this Transparent Labs BCAA Glutamine review, our team of personal trainers, CrossFit coaches, weightlifting competitors, and registered dietitians breaks down the ingredients, taste, solubility, and effectiveness to assist you in determining the product’s true worth.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Key Takeaways

• Every serving contains five active ingredients formulated to stimulate muscle protein synthesis, alleviate muscle fatigue, reduce post-workout soreness, boost post-workout muscle growth, and enhance performance.
• Contains zero colored dyes, unnecessary fillers, artificial sweeteners, or harmful additives.
• Suitable for vegan (made with fermented vegan BCAAs) and gluten-free diets.

Transparent Labs BCAA Glutamine

4.3

• Number of servings: 30
• Price per serving: $1.33
• Amount of BCAAs per serving: Eight grams
• Calories per serving: Less than 40
• Flavors: Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Transparent Labs BCAA Glutamine Pros

• All active ingredients are included in clinically effective doses, maximizing your chances of reaping their benefits.
• As the name suggests, this BCAA supplement has a transparent ingredient list. It is also third-party lab tested, ensuring you receive a safe product containing exactly what is stated on the label.
• The four unique flavor options can help keep your taste buds refreshed and prevent monotony.

Transparent Labs BCAA Glutamine Cons

• It is pricier compared to alternative BCAA products, making it potentially unsustainable for some budgets.
• The flavors come off as too sour for some customers. If you don’t like tart beverages, you may want to try another BCAA supplement with sweeter or milder flavors.
• It includes stevia, a natural sweetener that may lead to digestive discomfort in some people.

Transparent Labs BCAA Glutamine Specs

Transparent Labs BCAA Glutamine Rating

The Breaking Muscle staff has researched over 50 BCAA products and tested more than a dozen. We’ve acquired a reliable understanding of their comparative strengths and weaknesses by analyzing their taste, the cost per serving, the amount of BCAAs offered per serving, and whether or not they’re third-party tested.

Here’s how we rated Transparent Labs BCAA Glutamine:

Transparent Labs BCAA Glutamine Review

With numbers like those you’re probably wondering why this product rates so highly in several key areas. Without further ado, let’s delve into the details to answer all your burning questions.

Price Per Serving

Each 1.28-pound tub of Transparent Labs BCAAs costs around $39.99 when making a one-time purchase. With 30 scoops per tub, each serving costs $1.33. The company website offers a monthly subscription that gives you a 10 percent discount on the total price, plus free shipping. If you subscribe, the product cost comes to around $35.99, and each serving is $1.20.

In comparison, XWERKS Motions BCAAs are priced at $1.63 per serving, while Jacked Factory BCAA Powder is available at $0.67 per serving at the time of this writing. Since Transparent Labs BCAA Glutamine falls in the middle of other BCAA supplements we’ve tried, we gave it 4 out of 5 stars.

Formulation

Transparent Labs uses clean, simple, effective ingredients in this product, earning it a solid 4 out of 5 rating for formulation. Active ingredients include a BCAA 2:1:1 ratio of leucine (four grams), isoleucine (two grams), and valine (two grams). These are complemented by five grams of glutamine and one gram of coconut water powder, supplying electrolytes. 

BCAAs are essential amino acids (EAAs) that you must consume through food since the body doesn’t make them. Of the three BCAAs, leucine is most notably a key regulator of muscle protein synthesis, needed to build muscle. (1) The suggested “threshold” for leucine intake is often cited as two to three grams daily to maximize muscle building. (1) However, individual dietary needs may vary, and it’s advisable to consider overall protein intake and dietary sources.

Valine and isoleucine aren’t as involved in muscle protein synthesis, but take on other roles. Valine helps stimulate muscle regeneration and is involved in energy production. Isoleucine supports glucose (sugar) uptake by muscle cells to be used for energy. This could help improve muscular stamina and improve endurance during a workout. 

Glutamine is an addition unique to this product. As the most concentrated amino acid in the human body, it’s crucial for cell function and growth. (2) By enhancing protein synthesis and muscle tissue development, glutamine aids in muscle building and recovery. (2)

One gram of coconut water provides electrolytes, including sodium, potassium, and magnesium. These minerals help regulate fluid balance, nerve function, and muscle contractions. Since you sweat and lose electrolytes during prolonged exercise, electrolytes are important for maintaining proper hydration for optimal physical performance. 

Additional ingredients consist of citric acid for preservation and flavor, natural flavors, stevia for sweetness, tartaric acid for flavor and sourness, and calcium silicate along with silicon dioxide to prevent caking and clumping. 

Stevia is a natural, zero-calorie sweetener commonly used in food, drinks, and supplements that may cause gastrointestinal discomfort in some individuals. Certain components of stevia that are not fully absorbed in the upper digestive tract reach the colon, where they then undergo fermentation, potentially leading to mild gas and bloating.

Available Flavors

The Transparent Labs website offers a selection of four flavors: Sour Green Apple, Tropical Punch, Strawberry Lemonade, and Blue Raspberry. This variety allows you to rotate between flavors, so you don’t get bored. However, we’ve tried other BCAA supplements that offer an even larger range of flavors. For example, Xtend Original BCAA Powder is available in 18 flavors on Amazon, and Optimum Nutrition Essential Amino Energy comes in 10 flavors.

Since the number of flavors available in Transparent Labs BCAA Glutamine is relatively small compared to the competition, we rated it 3 out of 5 stars here.

Taste

Our expert tester wasn’t thrilled with the Strawberry Lemonade flavor of this BCAA supplement, rating this category a 3 out of 5. She described it as bitter with an unfortunate aftertaste, so diluting it with additional water could help reduce the bitterness. Again, we only tested the Strawberry Lemonade, so your experience may vary depending on the flavor you choose.

It’s important to note that customer reviews on the company website are mixed regarding taste. Like our product tester, some aren’t blown away, but others seem to like it. One customer who approves of the taste says, “Tried a few times, the taste of strawberry lemonade is refreshing and it does boost my energy during the workout!” As taste is subjective, determining your preference for this product may require a personal trial.

Solubility

Transparent Labs BCAA Glutamine shines in the area of solubility, earning it a high rating of 5 out of 5. When mixed with liquid, our Breaking Muscle tester noted it dissolved well and didn’t leave behind any clumps or floaties. This is where the non-caking agents included in this product come into effect, delivering a smooth, well-dissolved amino acid supplement. 

Potential Benefits and Side Effects

BCAAs may offer an extended sense of energy and increased time to muscle fatigue, meaning you can train harder for longer. Additionally, BCAAs may reduce muscle damage, inflammation, and DOMS after a workout, so you can get back to training faster. Finally, BCAAs may support the preservation of lean mass during times of fat loss, indirectly supporting weight loss. 

The benefits of BCAA supplements are highly dependent on your diet. If you eat enough protein through food or a quality protein powder, your health benefits from additional BCAAs may be limited. Amino acids are the building blocks of protein, therefore a high-protein diet delivers adequate amounts of BCAAs. 

Our product tester didn’t experience any negative side effects while using this product. When taken in appropriate doses, BCAAs are generally safe. Following the recommended dosage instructions on the product label is advised for safety and effectiveness. 

That said, it’s always important to talk with your doctor before starting a new supplement, especially if you have a pre-existing medical condition or are taking prescribed medications.

Third-Party Testing

All Transparent Labs products are third-party tested, and we gave their BCAA product a perfect 5 out of 5 here. Third-party testing is crucial for athletes who value product quality, safety, and transparency. On the Transparent Labs website, customers can conveniently access certificates of composition and certificates of analysis. These documents provide detailed information about the quantities of active ingredients in each product, along with the results of testing for harmful microbes and heavy metals.

Customers who purchase Transparent Labs BCAA Glutamine can rest easy knowing the product includes what’s on the label and doesn’t contain potentially harmful amounts of heavy metals or contaminants. 

Transparent Labs BCAA Glutamine vs. XWERKS Motion

Transparent Labs BCAA Glutamine and XWERKS Motion may both be BCAA supplements, but they have many differences. Unlike BCAA Glutamine, which only includes two grams of carbs, Motion contains 25 grams of cluster dextrin carbohydrates, which are rapidly absorbed and may enhance physical performance and endurance. Customers using XWERKS Motion may feel more energized due to its carb content. 

On the other hand, BCAA Glutamine contains eight grams of BCAAs, while Motion only includes three grams. Unfortunately, XWERKS uses a blend of BCAAs, so it’s unclear how much of each BCAA you are getting per serving. However, with only three grams total, it’s unlikely each scoop contains the two to three grams of daily leucine known to maximize its muscle-building benefits. They both have a BCAA ratio of 2:1:1, which research suggests is ideal for exercise performance. (3)

Furthermore, XWERKS Motion is only available in one flavor (raspberry lemonade), compared to the four flavors available for Transparent Labs BCAA Glutamine. All Transparent Labs products are third-party tested, but there is no mention of third-party testing on the XWERKS Motion product page. Finally, Motion is more expensive, costing around $1.63 per serving, compared to BCAA Glutamine, which costs $1.33 per serving at the time of writing. 

XWERKS Motion

3.6

• Number of servings: 30 
• Price per serving: $1.96
• Amount of BCAAs per serving: Three grams 
• Calories per serving: 110
• Flavors: Raspberry Lemonade 
• Third-party tested: Not at the time of this writing

Check Price

Transparent Labs BCAA Glutamine Customer Reviews

The product currently isn’t available on Amazon, however, customer reviews on the Transparent Labs website are positive, with a customer rating of 4.7 out of 5 stars. 

One satisfied customer writes, “I’m so excited and happy with my BCAAs. The flavor is amazing! And it’s working wonders on my sore body.” Another customer noticed improvements in muscle recovery and said, “It gives me adequate energy to push myself even further. I have no recovery pain at all, my muscles are at ease & I can go day after day.”

Customers who were less satisfied with the product generally disliked the taste. One verified customer says, “I’ll likely try a different flavor than blue raspberry, as I can’t say it tastes excellent.” Another writes, “I like the fruit punch as the strawberry lemonade was way too sour.” While the flavor was unfavorable for some, most didn’t mind the sour taste and some even described it as refreshing. 

Final Verdict: Is Transparent Labs BCAA Glutamine Worth It?

Transparent Labs BCAA Glutamine has a lot to offer, with eight grams of BCAAs, five grams of glutamine, and a dose of electrolytes. Depending on your overall diet and training regimen, this product could help you reduce muscle fatigue, improve endurance, and build lean muscle mass. At $1.33 per serving, it’s not the most affordable workout supplement, but the third-party testing and clinically effective doses might make it worth the investment. 

FAQs

Research

1. Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Nov 24, 2023, from https://doi.org/10.1123/ijsnem.2020-0356
2. O’Connell TM. The Complex Role of Branched Chain Amino Acids in Diabetes and Cancer. Metabolites. 2013; 3(4):931-945. https://doi.org/10.3390/metabo3040931
3. Gervasi M, Sisti D, Amatori S, et al. Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high-intensity endurance cycling tests. J Int Soc Sports Nutr. 2020 Jan 20;17(1):6. doi: 10.1186/s12970-020-0337-0. PMID: 31959202; PMCID: PMC6971972.

The post Transparent Labs BCAA Glutamine Review (2024): The Key to Post-Workout Recovery? appeared first on Breaking Muscle.

Although the traditional biceps curl will help you inch closer to growing the guns of your dreams, there’s another great biceps exercise that belongs in your training program: the preacher curl. With this no-nonsense biceps builder that makes one muscle group the star of the show, you can look forward to filling out the sleeves of your t-shirt even better.

Below, you’ll learn everything from the proper form to programming tips to unique variations so you can achieve a fantastic pump and long-term results from the almighty preacher curl.

• How to Do the Preacher Curl
• Preacher Curl Mistakes to Avoid
• Benefits of the Preacher Curl
• Muscles Worked by the Preacher Curl
• Who Should Do the Preacher Curl
• How to Program the Preacher Curl
• Preacher Curl Variations
• Preacher Curl Alternatives
• FAQs

How to Do the Preacher Curl

When conducted with proper form, the preacher curl will put your biceps and forearms through a grueling test of muscular strength and endurance. You can perform the movement with various free weights, including dumbbells, a barbell, or an EZ curl bar. Whatever piece of equipment you choose, you will also need a preacher curl bench to support your upper body during this isolation exercise.

Here’s a step-by-step guide that will put you in the right position to get the most out of this biceps curl variation using an EZ curl bar.

Step 1 — Set Up

Sit down on the preacher curl machine and adjust the seat height so your upper arms and chest rest on the bench pad. Or, if there is no seat, stand behind the preacher curl bench so your arms and chest are in the correct position. You should have a slight forward lean so that the pad touches your armpits. Then, use an underhand grip to grab the curl bar.

Step 2 — Curl the Weight

With your chin tucked, wrists neutral, and elbows extended fully, contract your biceps and curl the bar toward your shoulders. Squeeze at the top of the movement and hold for one to two seconds.

Step 3 — Lower to Starting Position

Execute the eccentric portion of this curl exercise by slowly straightening your elbows. Maintain complete control during the descent, carefully lowering the curl bar back to the starting position before repeating the full sequence for the desired number of reps.

[Related: How to Do the Reverse Biceps Curl for Complete Arm Development]

Preacher Curl Mistakes to Avoid

Want to get the best return on your investment in building bigger biceps? Here are a few common mishaps people make when performing preacher curls that can prevent you from reaping the rewards of your training program.

Taking the Strength Training Approach

Working with intense loads for a limited number of reps will not yield the best results if you’re focused on maximum biceps growth. While that style of training works well for compound movements like the back squat, bench press, and deadlift, you shouldn’t treat the preacher curl like a strength-building exercise.

Instead of going ultra-heavy, use a manageable weight that you can perform for sets of 10-12 repetitions with perfect form. This will provide a better stimulus for hypertrophy than a low-rep, high-intensity protocol more suited to powerlifting.

Incorrect Setup

Getting in the proper position should be the priority when you’re preparing to perform the preacher curl. That means your chest and upper arms should be in contact with the pad at all times. Having the bench set too low or too high will make it difficult (if not impossible) to execute the movement correctly, causing you to leave gains on the table by shifting the focus away from your biceps.

Failing to Use Full Range of Motion

The goal of the preacher curl is to fully extend and flex your elbows through a full range of motion. However, failing to extend your elbows past 90 degrees means you’re leaving potential gains on the table. While partial reps can be an effective way to finish off a set, focusing on fully stretching and contracting your biceps can maximize your muscle-building efforts.

[Related: Jon Call “Jujimufu” Absolutely Crushes a 161-Pound Preacher Curl PR]

Benefits of the Preacher Curl

What makes the preacher curl such a popular choice for lifters of all shapes and sizes? Let’s take a look at some of the ways it pays off to pencil this biceps exercise into your workout routine.

Direct Biceps Development

A true isolation exercise, the preacher curl provides a direct route to growing your biceps by removing your ability to use your lower half for any assistance. The angle of the bench pad allows you to completely stretch the muscle and maximize time under tension — a key factor in hypertrophy training.

Of course, squeezing at the top of the movement is critical for getting the most muscle-building returns. Overall, the preacher curl challenges your biceps during the concentric and eccentric parts of the exercise to create a fantastic stimulus for sculpting well-developed arms. 

Assists with Pulling Exercises

If you want to be more successful at chin-ups or other pulling exercises, the preacher curl can assist with those efforts. Having strong biceps will allow you to move the weight more efficiently and avoid overtaxing other muscle groups as you perform pull-based exercises. 

Plus, developing stronger biceps via the preacher curl can help with other compound movements. For example, you should see an improvement in your deadlift as you progress with your biceps training. And whether you choose the chest-supported or bent-over row, you should perform better at these back-day staples with stronger bi’s. 

Eliminates the Cheating Element

Chances are you’ve probably seen at least a few gymgoers contorting their bodies to swing out some poorly executed curls before finally admitting defeat. However, sacrificing form to execute any exercise makes little sense — especially if you’re concerned about maximizing muscle growth. 

Luckily, though, the preacher curl curtails your ability to cheat by keeping you grounded and eliminating the idea of using your legs for a boost. Once you set up properly on the machine and grab your free weight of choice, your biceps will quickly learn what it means to be isolated. More importantly, you’ll understand the value of performing slow, controlled reps using a full range of motion — and zero cheating. 

[Related: Jay Cutler Breaks Down His Workout to Build 20-Inch Arms]

Muscles Worked by the Preacher Curl

Undoubtedly one of the best isolation exercises for growing your biceps, the preacher curl engages a few other arm muscles, too. Here’s what you can expect to hit once you’re set up on the bench.

Biceps Brachii

This two-headed muscle is the primary mover for the preacher curl. You can specifically target the long or short head via your hand placement if you’re using an EZ curl bar or a barbell. A narrow grip will lead to better engagement of the long head. Meanwhile, the wider you go, the more you will recruit the short head of your biceps brachii.

Brachialis

A flexor muscle of the forearm, the brachialis helps with elbow flexion and is also heavily involved due to the angle of a preacher curl. Training this muscle consistently will help you develop stronger, thicker forearms.

Brachioradialis

Another flexor muscle located near the elbow, the brachioradialis not only helps with flexion but also with supination or pronation depending on the rotation of the forearm. (1) During the preacher curl, it helps stabilize the elbow joint.

Who Should Do the Preacher Curl

No matter if you’re training for a bodybuilding show, looking to improve your other lifts, or just trying to gain strength and size in your arms, you shouldn’t hesitate to call upon the preacher curl for support.

Strength Athletes

Powerlifters and Olympic weightlifters can take advantage of preacher curls to prepare them to dominate in pulling exercises like deadlifts, cleans, and snatches. Growing bigger, stronger biceps should pay off when it comes time to perform — and the aesthetic benefits don’t hurt, either.

Bodybuilders and Physique-Focused Individuals

No bodybuilder wants to disappoint on the back double biceps pose. Isolating this two-headed muscle via the preacher curl will help your arms pop on stage, especially if you pair it with other biceps-centric movements like close-grip lat pulldowns and chin-ups. And even if you’re focused on constructing a physique for non-competitive reasons, you can’t go wrong with a curl exercise that isolates your biceps and forearms.

Recreational Lifters

Beginners and general lifters can use the preacher curl to develop strength and endurance in their biceps without having to worry about cheating reps by going too quickly or not using the full range of motion. This curl variation isn’t overly complicated to master, but it does offer plenty of muscle-building upside.

[Related: Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms]

How to Program the Preacher Curl

Whether you’re new to lifting or looking to add another biceps exercise to your classic bodybuilding split, you shouldn’t hesitate to incorporate the preacher curl into your exercise program. Determining the number of sets and reps (as well as the ideal load) depends on your goals, as there are different methods to achieve each one.

For Beginners: Perform a warm-up set of eight to 12 reps with a light weight to ensure you’re using proper form. Using a moderate weight, complete two to three working sets of eight to 12 reps.

For Muscle Growth: Complete three to four sets of eight to 12 reps with a moderately heavy weight. For even more gains, decrease the weight and perform a drop set until failure.

For Muscular Endurance: Select a light-to-moderate weight that you can curl for 15 to 20 reps. After you finish your first set, rest briefly for 20 to 60 seconds before repeating for two more sets.

[Related: Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss]

Preacher Curl Variations

From changing your grip to swapping out the EZ bar preacher curl for a dumbbell-based version, some simple tweaks can shift this exercise in a different direction. Here are some variations you can consider implementing to keep things fresh in the gym:

Dumbbell Preacher Curl

Leaving the barbell behind for a pair of dumbbells will open the door to new bicep-building possibilities. Not only can you work on any imbalances by training unilaterally, but you can also experiment with different grips to change the stimulus. For example, hammer-style preacher curls with a neutral grip will involve your forearm muscles more.

Close-Grip Preacher Curl

Using the same setup as the traditional preacher curl, this version targets the long head of the biceps by having you put your hands closer together.

Wide-Grip Preacher Curl

You can employ the opposite strategy to hit the short head by using a wide grip. For the best results, incorporate both grip variations into your biceps training program.

Reverse Preacher Curl

Whether you use a barbell, EZ curl bar, or dumbbells, a reverse preacher curl will force your brachioradialis to rise to the occasion. Grasping the bar with a pronated (palms-down) grip and keeping your arms in a fixed position to curl the weight makes this biceps exercise particularly useful for developing stronger forearms.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Preacher Curl Alternatives

Don’t have access to a preacher curl bench? You can still train your biceps with these muscle-building alternatives.

Incline Dumbbell Biceps Curl

Arguably the most challenging biceps exercise, the incline dumbbell curl swaps out the preacher curl bench for an adjustable weight bench. Sitting on a bench in the incline position provides a larger range of motion by putting your biceps into an even deeper stretch. Plus, stabilizing your body against the bench minimizes your ability to use momentum.

Concentration Curl

Similar to the preacher curl, the concentration curl keeps your upper arm in a fixed position that stabilizes your shoulder. This isolation exercise is an excellent example of the benefits of unilateral training, as you get to attack each side independently while your triceps remain anchored to the inside of your knee to make your biceps do all the work.

Standing Barbell Curl

An option that doesn’t involve sitting down, the standing barbell curl has withstood the test of time as one of the most basic, yet effective biceps exercises. Unlike some of the other alternatives and variations, this movement forces you to engage your glutes and core as you curl the weight. In addition, it also activates your anterior deltoid when the barbell is in the fully curled position.

Spider Curl

Take advantage of gravity and leverage to enhance your muscle-building experience by incorporating spider curls into your training program. Also referred to as the reverse incline curl, this exercise has a similar set-up as the chest-supported row. But instead of pulling your elbows back to target your lats, rhomboids, traps, and rear delts, you’ll contract your biceps to curl a barbell (or dumbbells) toward you.

Let Your Gains Preach for Themselves

Building bulging biceps requires plenty of high-quality reps that recruit the two-headed muscle to fully stretch and contract. While there are ample curl variations that can help you achieve that rounded look, the preacher curl deserves to be near the top of your biceps exercise list because it makes you stay strict with your form and removes momentum from the equation. Earmark it for pull day or whenever you work on your arms and get ready to show off the fruits of your labor when you flex.

FAQs

References

1. Lung BE, Ekblad J, Bisogno M. Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [Updated 2023 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526110/

Featured Image: lunamarina / Shutterstock

The post How to Do the Preacher Curl for Building Bigger Biceps appeared first on Breaking Muscle.

In this Element 26 Hybrid Leather Weightlifting Belt review, you’ll learn how a company started by a doctor of physical therapy and a US Army veteran developed a cost-effective solution to solve the problem of having to select between two different styles of belts.

Key Takeaways

• The Element 26 Hybrid Leather Weightlifting Belt pairs premium leather with high-quality nylon to give you the best of both belt material worlds, as the former offers superior stability and the latter adds extra comfort.
• The velcro strap and self-locking buckle system keep you well-secured so you can safely perform deadlifts, squats, and other heavy lifts with more confidence.
• This self-locking weightlifting belt is versatile enough to be used by powerlifters training to hit PRs to CrossFit enthusiasts crushing dynamic Olympic lifts like power cleans and snatches.

Element 26 Hybrid Leather Weightlifting Belt

4.6

• Material: Leather
• Width: Four inches
• Thickness: Six millimeters
• Locking type: Velcro
• Size range: XS to XL

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Element 26 Hybrid Leather Weightlifting Belt Pros

• Element 26 offers this hybrid weightlifting belt in five different sizes, which means most lifters should have no trouble finding one that fits comfortably around their belly buttons. From extra small (23 to 27 inches) to extra large (40 to 45 inches), there’s a wide range of options for lifters of all sizes.
• The self-locking mechanism allows for smooth transitions between sets. You can easily unlock the buckle and adjust the strap to take the belt off while you rest, and it stays securely in place when you’re ready to lift.
• At around $60, this versatile weightlifting belt represents excellent value. Although it’s significantly cheaper than a fully leather belt, it’s made of high-quality materials that protect your lower back and core during heavy lifts and other athletic movements.

Element 26 Hybrid Leather Weightlifting Belt Cons

• A fully leather belt will provide superior stability to this hybrid version from Element 26. If you want the most support, the SBD 13MM Lever Belt is one of the best weightlifting belt options for powerlifters and athletes who train with heavy loads. Just be prepared to pay north of $300 once you include shipping and taxes.
• While our testing team felt comfortable using the self-locking buckle, a belt with a lever buckle system may provide an extra layer of assurance and security. However, this comes down to a matter of personal preference.
• The uniform four-inch width of the Element 26 Hybrid Belt could cause discomfort for some athletes. Because it’s not tapered in the front, the belt can cause some breathing restrictions, depending on your body position.

Element 26 Hybrid Leather Weightlifting Belt Specs

Element 26 Hybrid Leather Weightlifting Belt Rating

The weight belt world includes a wide variety of build materials, designs, and uses. Our Breaking Muscle team of certified personal trainers, CrossFit loyalists, and strength and conditioning coaches have collectively performed thousands of reps of squats, deadlifts, and other exercises over the years wearing dozens of different weight belts. After training with them extensively, we used a proprietary scoring system to rank them based on factors such as design, durability, and versatility.

Here’s how the Element 26 Hybrid Weightlifting Belt scored.

Element 26 Hybrid Leather Weightlifting Belt In-Depth Review

Before you make room for the Element 26 Hybrid Leather Weightlifting Belt in your gym bag, you’ll want to make sure it’s the best fit for your style of training. After all, even though it can be used for different types of workouts, you may prefer the fit and feel of a tapered belt or the stability and security of a thicker one. We’ll take a closer look at key components like value, versatility, and durability so you can complete the checkout process with zero worries and 100 percent confidence. 

Price and Value

Available on element26.co and Amazon for $59.97, this hybrid weightlifting belt won’t make a huge dent in your gym equipment budget. In fact, you could easily spend double that amount to get a fully leather belt specifically suited for powerlifting — such as the 13mm Forever Lever Belt by Izner — which costs about $140. 

While investing that type of money may get you maximum durability and stability, it may not be necessary. Since the Element 26 Hybrid Weightlifting Belt brings the best of both worlds by using leather and nylon, you can perform just about any type of workout without having to worry about a lack of support. At about $60 and capable of handling nearly anything you throw its way, this belt earns 4.5 out of 5 stars for price and value.

Design and Colors

It’s easy to see why so many users enjoy the design of the Element 26 Hybrid Leather Weightlifting Belt. At six millimeters thick, it has sufficient girth to support your core and lower back. Plus, a four-inch-wide profile makes it well-suited for performing squats, deadlifts, and bench presses.

How do those measurements stack up against other weightlifting belts? Rogue’s USA Nylon Lifting Belt is just a hair thicker (6.35 millimeters), with the same four-inch-wide profile on the front and sides and a slightly wider (five-inch) back. Meanwhile, even though the fully leather SBD 13mm Lever Belt features a uniform four-inch-wide design like the Element 26 belt, it’s substantially thicker, measuring 13 millimeters. 

Most importantly, Element 26 paired a self-locking buckle with a velcro strap to provide security and peace of mind. While there’s nothing necessarily wrong with nylon belts, relying solely on velcro to keep you locked in while you lift can be risky. Rather than taking any chances of the belt coming undone during a deadlift or a squat, Element 26 doubled down by designing an easy-to-use system that our testing team highlighted as one of the belt’s standout features. 

Unfortunately, Element 26 didn’t get creative when it came to color choices. Available only in black, their hybrid belt won’t capture much attention from a visual standpoint. Ultimately, though, the user-friendly design helps it earn 4 out of 5 stars in this category.

Construction and Materials

Don’t let the relatively cheap price tag fool you. Element 26 built this hybrid weightlifting belt to last by using high-quality materials, including 100 percent premium leather and premium nylon. Heavy-duty stitching near the top and bottom edges provides added reinforcement — along with a nice visual touch.

Meanwhile, the self-locking buckle and heavy-duty Velcro strap give two layers of protection during your workouts. Overall, our testing team found the Element 26 Hybrid Leather Weightlifting Belt to be well-constructed and more than capable of serving as your only belt for years to come. All in all, it earned 4.5 out of 5 stars in this area.

Adjustability

Having the ability to quickly tighten or loosen your weightlifting belt can make a major difference in how smoothly and efficiently your workout goes. Thankfully, our testing team enjoyed a stress-free experience adjusting the Element 26 belt during their training session.

The velcro strap inserts into the self-locking buckle to ensure the belt doesn’t come loose. Yet even though the system is ultra-secure, the strap is easy to adjust so you can take the belt off and catch your breath between sets. This also comes in handy during CrossFit-style workouts, as you can quickly remove the belt while making a seamless transition from one movement to the next. In addition, the ability to make the belt as tight as you want allows for even pressure distribution and better breathability.

With no issues tightening, loosening, or removing the belt entirely, it earns 5 out of 5 stars for adjustability.

Versatility

Thanks to its hybrid leather-nylon design, this is where this belt truly shines. Both beginners and professionals will appreciate the ability to use this belt for everything from powerlifting to CrossFit-style training that requires more movement and agility. Our testing team found that the belt provided adequate lower back support for heavier lifts while still retaining enough flexibility to protect your abdominal muscles and core during WODs and other types of generalized strength and conditioning work.

Does that necessarily mean this belt is the best for powerlifting? A fully leather version that’s at least a few millimeters thicker, such as the Rogue 10mm Lever Weightlifting Belt, will outshine this Element 26 belt in that area. Plus, because most powerlifting federations stipulate that a belt must have a prong or lever-style adjusting mechanism, you cannot use the Element 26 Hybrid Leather Weightlifting Belt in sanctioned competitions. However, a thick, heavy-duty powerlifting belt will likely be too rigid and uncomfortable to perform CrossFit workouts, Olympic weightlifting, and functional fitness activities.

On the other hand, a nylon weightlifting belt won’t give the same stability and support as a leather one. So, Element 26 did well to design a hybrid version that can serve multiple purposes at a rock-solid level. Checking the box for versatility, this belt easily earns 5 out of 5 stars.

Durability

Element 26 had maximum durability in mind by crafting the belt from 100 percent premium leather. A resilient material that can withstand the toll of being used time after time, I can attest to the toughness and durability of leather, as my powerlifting belt has held up well for nearly a decade. That should give you plenty of confidence about investing in a belt that’s not only sturdy but also versatile.

And if you have any worries about the belt’s ability to hold up over the long haul, Element 26 includes a lifetime warranty. Although the policy does not cover normal wear and tear, it does cover any manufacturing defects. Overall, this belt earned 4.5 out of 5 stars for durability.

Element 26 Hybrid Leather Weightlifting Belt vs. 2POOD

At just north of $50, you won’t find many belts that can compete with the versatility and value of the Element 26 Hybrid Leather Weightlifting Belt. Still, it’s impossible to ignore another strong contender in the sub-$100 category: 2POOD.

Their four-inch-wide weightlifting belt comes in at a similar price point ($65 on Amazon; $50 on their website as part of a Black Friday sale) and is compliant with USA Weightlifting standards. Available in six sizes (XXS to XL), the 2POOD belt features their WODClamp locking system, which reinforces the velcro and adds security and support.

However, unlike Element 26, 2POOD did not incorporate leather into the design. Instead, they used a combination of velcro and Cordura nylon to give you the flexibility to lift heavily and still be able to move around without restrictions. That tradeoff may not suit you if you primarily focus on powerlifting-style workouts, as leather provides superior stability. Yet with an average rating of 4.6 stars on Amazon, it’s clear 2POOD’s cross-training belt has left a strong impression on hundreds of satisfied customers.

Ultimately, if you’re looking for maximum support for heavy lifting, your best bet is to go the Element 26 route. If you’re more concerned about general protection for more dynamic workouts, the 2POOD nylon lifting belt will get the job done for about the same cost.

2POOD Weightlifting Belts

4.0

• Material: Nylon
• Width: Three, four, or six inches
• Thickness: 20 centimeters
• Locking type: Velcro, hook-and-loop WODClamp
• Size range: XXXS to XXL

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Element 26 Hybrid Leather Weightlifting Belt Customer Reviews

Element 26 hit a home run by releasing a belt that accommodates such a wide range of users. Receiving widespread praise for its user-friendly design, the Hybrid Leather Weightlifting Belt has earned a rating of 4.6 stars based on 113 Amazon reviews as of the time of this publication.

One customer appreciated the ability to make small adjustments and that the belt worked great for heavier lifts. Another satisfied user pointed out that the belt provided “plenty of support for an amateur lifter.” Overall, many liked the combination of rigid leather with comfortable nylon (plus the velcro strap).

However, a few reviews mentioned the belt’s thickness (or lack thereof) as a potential drawback, noting that this model from Element 26 is not as thick as a traditional powerlifting belt. This is an important factor to keep in mind if you primarily focus on the big three lifts.

Final Verdict: Is the Element 26 Hybrid Leather Weightlifting Belt Worth It?

Based on its high-quality construction, and excellent versatility, the Element 26 Hybrid Weightlifting Belt deserves a spot in your gym bag. Capable of being used for WODs or heavy lifting sessions, it provides plenty of lower back and core support without being overly restrictive. If you’re looking to invest in one belt that suits multiple styles of training, this well-priced model from Element 26 will certainly get the job done. 

FAQs

The post Element 26 Hybrid Leather Weightlifting Belt Review (2024) appeared first on Breaking Muscle.

The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?

We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. 

Table of Contents

• Key Differences 
• Key Similarities 
• Muscles Worked
• When to Do the Chest-Supported Row
• When to Do the Bent-Over Row
• How to Do the Chest-Supported Row
• How to Do the Bent-Over Row
• Benefits of the Chest-Supported Row
• Cons of the Chest-Supported Row
• Benefits of the Bent-Over Row
• Cons of the Bent-Over Row
• FAQs

Key Differences 

• The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
• The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
• Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout. 
• Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs.  (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
• The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas. 

Muscles Worked 

Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. 

In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip. 

However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:

You’re a Beginner

Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable. 

While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.

You’re Working Your Way Back From Injury

If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique. 

Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Goals

If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.

From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.

When to Do the Bent-Over Row

There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.

You’re Training for Olympic Weightlifting or Powerlifting

All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back. 

Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell. 

Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.       

You Want to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position. 

According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks. 

You Want to Add Overall Size and Strength

If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row. 

How to Do the Chest-Supported Row

To perform a chest-supported row, you will need a pair of dumbbells and an adjustable weight bench. Changing the incline level (as well as your grip) can alter how you attack your back workout by stimulating specific muscles. 

Here’s a step-by-step guide to executing the chest-supported row with the correct technique.

1. Set your bench to a 45-degree angle. Grab your dumbbells and lie chest-down on the bench with the weights by your sides and your palms facing inward. 
2. Press your feet into the floor, engage your glutes, and brace your core to create tension throughout your torso.
3. While maintaining a neutral spine and head angle, retract your shoulder blades and pull your elbows toward the ceiling until they form a 90-degree angle.
4. Squeeze your upper-back muscles at the top of the movement for one to two seconds, then carefully lower the weights back to the starting position. Keep consistent tension in your abs to protect your lower back as you complete your set.

[Related: How to Do the Pendlay Row]

How to Do the Bent-Over Row

The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row. 

Here’s a step-by-step guide that will help you master the nuances of this compound movement:

1. Stand behind a barbell with your feet shoulder-width apart. 
2. Hinge at the hips by keeping your back straight and bending your knees slightly.
3. Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip. 
4. Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
5. While keeping a neutral spine, pull your elbows back until the bar touches your midsection. 
6. Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground. 

Benefits of the Chest-Supported Row

The chest-supported row offers plenty of intriguing potential for lifters looking to build a strong, defined back. Let’s examine a few key benefits of performing this exercise.

Added Stability

The biggest benefit of the chest-supported row is undoubtedly having the ability to train your back with the built-in stability of a bench. This is great for both beginners and advanced lifters who want to reach their strength and hypertrophy goals without having to learn a complicated technique or worry nearly as much about core or lower-back limitations.

Takes Advantage of Unilateral Training

As opposed to bilateral exercises like the barbell bench press or the back squat, the chest-supported row lets you attack each side independently. Unilateral training is beneficial in that it allows you to address any imbalances and removes the possibility of one side shouldering more of the load. Supersetting the chest-supported row with another unilateral exercise like single-arm lat pulldowns can take your back workout to another level. 

Easier Recovery

The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.

You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.

Cons of the Chest-Supported Row

Although added stability and easier recovery stand out as positives, there are some drawbacks to the chest-supported row, including:

Requires More Equipment

Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds). 

Less Overall Muscle Engagement

There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.

Can’t Go as Heavy

The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps. 

Benefits of the Bent-Over Row

Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits. 

Carryover to Other Pulling Exercises

Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer. 

Compound Movement

According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes something like the barbell bent-over row a great bang-for-your-buck choice for your training protocol. Not only does it build upper-body strength, but it also stimulates your abdominal and leg muscles from start to finish. 

Improved Posture

A sedentary lifestyle can lead to slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row can help counteract that by allowing you to strengthen your posterior chain. As you progress, you shouldn’t be surprised to see an improvement in your posture and a reduction in lower back issues.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the right pull-day movement for you? Before you pencil it into your program, here are some cons to consider. 

Injury Risk

Although it can be great for developing explosive power and upper-back strength, the bent-over row can be dangerous if done incorrectly. Maintaining proper form can be a major challenge, as you must cohesively coordinate multiple muscle groups and joint complexes to allow you to hold a loaded hip-hinge position for the duration of your set.

Just a slight slippage in form — such as rounding your lower back or slightly shifting your hips to one side — can lead to a strained muscle, ligament, or more severe injury. Whether you repeatedly perform the bent-over row incorrectly or you just lose focus for one rep, you run the risk of experiencing a setback that could derail your training plans. 

Grip Strength Limitations

If you’re taking the glass-half-empty view, one of the drawbacks to the bent-over row is that your grip strength is a limiting factor. If your forearms and hands can’t handle holding, lifting, and lowering a loaded barbell repeatedly, you will struggle to execute the movement effectively or efficiently. This can also be the case with the chest-supported row if you use heavy dumbbells.

You can overcome this problem by consistently working on grip strength exercises or using lifting straps for support. While the former will help you get better at bent-over rows and other lifts that require good grip strength, the latter will let you work with heavier loads by keeping your hands securely fastened to the barbell. 

Demanding on Lower Back and Core

Compound exercises like the bent-over row essentially put your entire body to the test. While there are certainly benefits to recruiting multiple muscle groups in one movement, your training session can quickly go south if you don’t have a well-developed core. 

Hinging at the hips and remaining in that near-horizontal position while pulling the weight vertically places significant stress on your lower back and abdominal muscles. Once fatigue sets in, you may struggle to keep the correct form or have to put down the barbell entirely. 

Using Momentum

While the chest-supported row forces you to use proper form by keeping your chest against the bench, the freestanding position of the bent-over row opens the door to using momentum to lift the weight. If you go too heavy, get fatigued, or lose focus, it’s easy to cheat the ensuing reps by swinging or jerking the barbell rather than maintaining tension and executing strict, controlled reps. Not only will this limit the effectiveness of the exercise, but it could also lead to an injury. 

Row Till You Grow

The battle between the chest-supported row vs. the bent-over row doesn’t necessarily have a winner or a loser. Both exercises offer unique benefits that can assist with sculpting the back of your dreams. At the same time, there are notable differences between the two rowing variations that can make one or the other a more logical choice based on your individual goals. 

Ultimately, your best bet is to include both the chest-supported and bent-over versions in your workout plan. That way you can pack serious size on your frame, develop better posterior chain and grip strength, and reap all the rewards of rowing — one pull at a time.

FAQs

References

1. Tataryn, N., Simas, V., Catterall, T., Furness, J., & L. Keogh, J. W. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, 7. https://doi.org/10.1186/s40798-021-00306-w
2. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.
3. Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.01105

Featured Image: Jasminko Ibrakovic / Shutterstock

The post Chest-Supported Row vs. Bent-Over Row: Which Variation is Best for Building a Bigger Back? appeared first on Breaking Muscle.

As we age, our NAD levels drop, leading to a decline in these functions. Not surprisingly, this contributes to the aging process. This is why people are trying to maintain or boost their NAD levels. Experts believe maintaining higher levels of NAD can potentially slow down aging and promote longevity. (18)

One of the ways to increase NAD levels is with NMN supplements. Nicotinamide mononucleotide (NMN) is a precursor to NAD, meaning it’s a substance that the body can convert into NAD. It’s like a raw material that cells can use to create more of the NAD ‘currency’ they need to function optimally.

With two decades of experience as a personal trainer and fitness nutrition specialist, I’ve witnessed a shift in client inquiries from how to get six-pack abs to a desire for longevity and improved quality of life. People don’t just want to live longer; they want to feel better too. While exercise and diet are important, NMN supplements offer a promising way to naturally boost NAD levels. For my review, I tested several options to help you find the best NMN supplement.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best NMN Supplements

I’d argue that choosing the best NMN supplement is more difficult than most other supplements because it hasn’t been on the market for very long. With limited time for rigorous scrutiny, finding products that truly align with the science can be a challenge.

Here at Breaking Muscle, there are several factors that we consider to ensure you get the best NMN supplements for your budget and lifestyle.

Science-Based Formulas

We give priority to products featuring ingredients backed by proven scientific evidence. 

Ingredients such as NMN, resveratrol, and vitamin D have consistently demonstrated anti-aging benefits in studies. (5)(8) (14)

What’s more, we evaluate the dosage of each ingredient, aiming to closely align it with the quantities shown in these studies for maximum effectiveness.

Third-Party Verification

Let’s face it: Supplements that undergo third-party testing instill greater confidence. 

We’ve favored products that have been through legitimate testing by independent laboratories, assuring purity and potency.

Real-World User Feedback

Real-life experiences offer invaluable insights. We’ve conducted a thorough review of user feedback, meticulously examining reports of effectiveness, benefits, and any potential drawbacks to provide you with a comprehensive assessment.

Company Reputation

The track record of a brand matters. We’ve chosen companies with a reputation for integrity, transparency, and a commitment to customer satisfaction.

Balancing Value

Our aim is to recommend supplements that strike the right balance between cost and effectiveness, ensuring you receive the best value for your investment.

Safety

Above all, your well-being is our top concern. We’ve focused on supplements that incorporate proven, safe ingredients without unnecessary additives or fillers. 

Naturally, products associated with a long history of adverse effects have been excluded from our list.

Our Top Picks for the Best NMN Supplement

• Best NMN Supplement Overall: Lifeforce Peak NMN
• Best Anti-Aging NMN Supplement: Wonderfeel Youngr NMN
• Best NMN and Resveratrol Supplement: Omre NMN + Resveratrol
• Best Budget NMN Supplement: Genuine Purity Liposomal NMN+
• Best Pure NMN Supplement: partiQlar Pure NMN

Best NMN Supplement Overall: Lifeforce Peak NMN

Lifeforce Peak NMN

4.5

• Daily dose: Three capsules
• Cost per serving: One-time purchase: $3.00 per serving / Monthly subscription: $2.33 per serving
• NMN per serving: 375 milligrams
• Key ingredients: Nicotinamide mononucleotide, berberine HCl, white mulberry extract, spermidine, lithium
• Third-party testing: No

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I’ve been a big fan of Lifeforce since I tried the brand in my search for the best testosterone booster. Once again, they didn’t disappoint. In fact, the team and I were so impressed with Peak NMN that we assigned it as our best NMN supplement overall.

What clinched it for us? 

A combination of science-backed ingredients at doses that work, all without breaking the bank. Plus, Peak NMN targets something special: it not only supports long-term cellular health but also takes on blood sugar — a key factor in aging. Consistently elevated blood sugar can damage mitochondria or cellular ‘powerhouses’ and contribute to age-related diseases. (1)

Lifeforce tackles this with two key ingredients: Berberine HCl (660 milligrams) and White Mulberry Extract (200 milligrams), both proven to support healthy blood sugar levels. It also includes spermidine, which helps with cellular growth and renewal. It’s known for aiding in autophagy, the body’s way of cleaning out old cellular junk to make way for new, healthier cells. (2)(3)(4)

Naturally, Lifeforce’s star ingredient is NMN, which has been shown to boost NAD levels, helping to keep your cells strong. NAD plays a significant role in all cellular processes, most notably, energy production, DNA repair, and the regulation of cellular aging. (5)

For me, one of the features of Peak NMN that stands out from other NMN supplements is its quality and stability. It contains HPLC-tested NMN boasting 99 percent purity and a 24-month shelf life. 

Not only are you getting the highest quality form of NMN but it’s also going to last much longer than most other NMN supplements. For context, most brands of NMN have a three-month shelf life when stored at room temperature. To get around this, simply put your NMN supplement in the refrigerator.

Finally, one of my favorite features of Lifeforce supplements is the option to add a specialized home blood test that evaluates dozens of biomarkers focusing on aging and longevity. This test, supported by telehealth consultations and individualized guidance from a healthcare professional, aims to provide insights into biological age, cellular health, and factors influencing lifespan. Taking these tests before and several months after consistently using the supplement (and following the advice of the telehealth experts) can showcase how your cellular health is improving.

One of the team members at Breaking Muscle went through this Lifeforce Diagnostics test, and he was amazed at the professionalism of the team as well as the preciseness and quality of the information he received from it. He especially liked the convenience factor of having a phlebotomist come to the location of his choice. It’s very easy to schedule and the whole process takes less than 10 minutes from the comfort of your home.

Why didn’t Peak NMN get a perfect score? My only gripe with the supplement is the dosage of NMN. Sure, it provides 375 milligrams per serving, which may be enough if you’re new to NMN and want to avoid potential side effects like digestive issues and skin irritation. But what happens when your body adjusts, and you want to take a dosage closer to 1,000 milligrams (the higher end of the recommended daily dose)? 

Compare the 375 milligrams of NMN in Peak NMN to the 900 milligram serving in Wonderfeel Youngr NMN – A huge difference. If you want to get close to this when taking Peak NMN, you’ll have to either double the dose or take a separate NMN supplement. If you choose the latter, I’d recommend going with our choice for the best budget NMN supplement, Genuine Purity Liposomal NMN+, to save some cash.

Best Anti-Aging NMN Supplement: Wonderfeel Youngr NMN

Wonderfeel Youngr NMN

4.5

• Daily dose: Two capsules
• Cost per serving: Introductory monthly subscription: $2.43 per serving / Regular monthly subscription: $2.76 per serving / One-time purchase: $2.93 per serving
• NMN per serving: 900 milligrams
• Key ingredients: Nicotinamide mononucleotide, vitamin D3, trans-resveratrol, olive fruit extract, ergothioneine
• Third-party testing: Yes

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On a list of NMN supplements all claiming to reduce the impacts of aging, how does one stand above the rest as the best anti-aging NMN supplement?

For us, it’s all about a multi-targeted approach to fight the signs of aging. In other words, we want to see a supplement with multiple ingredients known for longevity benefits. And that’s what sets Wonderfeel Youngr NMN apart from the rest.

NMN is one of several anti-aging ingredients in Wonderfeel Youngr NMN. Let’s break down the ingredient list, starting from the top with vitamin D3. This is one of my favorite vitamins and one that I believe most people are lacking in.

Vitamin D3 is often associated with bone health, but it does so much more than that. When it comes to anti-aging benefits, vitamin D3 enhances immune function, supports cardiovascular health, and staves off cognitive decline. (14)

For men, vitamin D3 is especially important for hormonal health as it acts as a building block for testosterone. Low levels of testosterone are associated with weight gain, muscle loss, mood swings, and fatigue – All things that are pro-aging. (15)

Most importantly for our purposes, vitamin D3 is particularly useful because it seems to help stop the build-up of certain proteins that are commonly found in older people. Also, taking extra vitamin D3 may help reduce signs of aging at the cellular level, which suggests it might help to slow down how quickly we age biologically. (14)

There is one issue with the inclusion of vitamin D3 and it’s the exclusion of vitamin K2. When you take supplements, you want to try to pair or group ingredients that have a synergistic effect. In this case, vitamin K2 improves the bioavailability of vitamin D3. I’m not saying your body won’t see any benefit from the vitamin D3 in Wonderfeel Youngr NMN, but some level of bioavailability and potential benefit could be lacking thanks to the absence of vitamin K2.

NMN is the next ingredient on the list. What I love about Wonderfeel Youngr NMN is that it provides a dosage level that’s on the higher side at 900 milligrams per serving. As mentioned above, this is close to what David Sinclair takes on a daily basis.

Next up, we have trans-resveratrol. Again, this is another homerun ingredient. Trans-resveratrol is better than traditional resveratrol because it is the more bioavailable and biologically active form of the compound. While it is the preferred form of resveratrol, it is lacking in dosage at only 100 milligrams per serving. For reference, the standard dosage starts at 250 milligrams.

The next ingredient is olive fruit extract, which contains hydroxytyrosol, a powerful antioxidant that supports cardiovascular health by promoting healthy cholesterol levels and blood flow (circulation). It also has a lot of polyphenols and these compounds offer protective effects against oxidative stress—a key factor in aging—and inflammation, contributing to overall longevity. (16)

Finally, the ingredient list caps off with a super antioxidant known as ergothioneine, offering benefits for anti-aging, vascular health, and neuroprotection. It combats oxidative stress and inflammation, which reduces age-related cellular damage. It’s also thought to preserve telomeres, the chromosome endcaps that typically shorten with age. (17)

Cementing its place as the best anti-aging NMN supplement, is there anything that could make this supplement better? 

You bet! It is the first supplement on our list that focuses on earth-friendly packaging. Your first order will arrive in a durable and refillable glass bottle. After that, you’ll receive your supplement in completely recyclable and biodegradable pouches. Simply refill the glass bottle and recycle the pouch. Even if the pouch winds up in the garbage, it will break down within six to 42 months, leaving behind no trace of microplastics.

Do something positive for yourself while doing something productive for the environment.

Best NMN and Resveratrol Supplement: Omre NMN + Resveratrol

Omre NMN + Resveratrol

4.5

• Daily dose: Two capsules
• Cost per serving: One-time purchase: $1.99 per serving / Monthly subscription: $1.89 per serving
• NMN per serving: 500 milligrams
• Key ingredients: NMN powder, resveratrol, BioPerine 
• Third-party testing: Yes

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When the longevity trend started, the abbreviations “NMN” and “NAD” were virtually unheard of. Instead, everyone was talking about resveratrol. Just because NMN is now taking center stage within the cellular health and longevity movement doesn’t mean resveratrol is obsolete. In fact, we recommend taking them both together. And that’s why our pick for the best NMN and resveratrol supplement is Omre NMN + Resveratrol.

What exactly is resveratrol?

A type of antioxidant known as a polyphenol, resveratrol is found in the skin of red grapes and berries as well as cocoa. Antioxidants fight against oxidative stress in your body, which is caused by an excess of free radicals. These are molecules that can damage cells and they are linked to several chronic diseases along with aging.

And this is where resveratrol comes in as an all-around longevity supplement. 

From a cardiovascular standpoint, resveratrol has been shown to support heart health by improving blood flow and reducing inflammation. Some research even suggests it can support healthy blood sugar levels. (Remember what we said above about blood sugar levels and aging?) (6)(7)

For our purposes, the most important benefits of resveratrol are its anti-aging properties, which include:

• DNA repair: Activates proteins called sirtuins, aiding in DNA repair and cellular health. (8)
• Antioxidant properties: Protects cells against oxidative stress, which contributes to aging. (9)
• Cognitive protection: Offers neuroprotective effects that may slow neurodegenerative diseases. (10)
• Cellular health: Improves mitochondrial function, leading to increased energy production and cellular vitality. (11)

Combining resveratrol with NMN may offer synergistic benefits. Most notably, the antioxidant activity of resveratrol complements the role of NMN in supporting mitochondrial (cellular) function.

I love the idea of combining two longevity heavy hitters. This is something you don’t see in many NMN supplements. And the fact that Omre uses trans-resveratrol earns it extra points. Why? Trans-resveratrol is the more bioavailable form of resveratrol meaning your body can properly ingest and assimilate the ingredient.

What’s more, both ingredients are dosed at 500 milligrams per serving, well within the same range used in studies and research. If you are interested in gradually building up to a higher dose, you can simply double your dose and you’ll be within the same range as longevity expert, David Sinclair.

Best Budget NMN Supplement: Genuine Purity Liposomal NMN+

Genuine Purity Liposomal NMN+

3.5

• Daily dose: One capsule
• Cost per serving: Annual: $0.49 per serving / Semi-annual: $0.55 per serving / One-time purchase: $1.17 per serving
• NMN per serving: 250 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: No

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If there’s one thing that you’ll quickly notice about NMN supplements, it’s the price tag. The sticker shock is going to naturally lead to the question of whether the best budget NMN supplement exists and if it’s worth buying. Thankfully, that can be answered with a double “yes.”

Introducing Genuine Purity Liposomal NMN+.

There are three major differences between Genuine Purity NMN and the rest of the options on this list: price, dosage, and bioavailability.

Let’s start with the obvious one: price. Even if you purchase a single bottle of Genuine Purity, you’re only paying $1.17 per serving, which is half of what some of the other brands are charging. If you want an insanely good deal for inexpensive supplements, you can’t beat buying one year’s worth upfront.

But there’s a reason for the lower price point and it has to do with ingredients and dosage. The only ingredient you’ll find in Genuine Purity is NMN. So, if you want those other ingredients that support longevity and cellular health, you’ll have to buy them separately and build your own stack. This is something I highly recommend. Not only can it be more cost-effective, but you’re guaranteed to get the proper dosage.

Speaking of dosages, you’ll see that it’s on the lower end of what the major studies used. Most of the studies mentioned above used anywhere from 250 milligrams to 1,250 milligrams. Genuine Purity provides 250 milligrams of NMN, which is among the lowest on our list. It isn’t bad if you’re just starting out and you want to see how your body responds to NMN, but for the long term, you’ll need to double or triple the dosage. 

Here’s the thing about that: At this price point, that’s still a good deal! If you buy a year upfront, you can easily triple your dosage and it’ll still end up being cheaper than most of the other NMN supplements out there.

Finally, let’s talk about bioavailability, which might be a double-edged sword for Genuine Purity. On one hand, it uses liposomal delivery technology, which can significantly enhance the absorption of NMN into the bloodstream. Liposomal delivery means that the NMN is encased in a sort of protective bubble made from lipids (fats). As a result, the NMN can bypass the harsh acids in the digestive system and get delivered directly into the cells where it’s needed most. (12)

On the other hand, not all liposomal products are created equal. The quality and size of the liposomes, as well as the stability of the liposomal structure, can greatly affect the uptake of NMN. Luckily, Genuine Purity claims to use high-quality liposomal encapsulation to ensure that you’re getting the most out of each serving.

One final point about bioavailability involves the shelf stability of the product. NMN supplements are notorious for having a poor shelf life. Yes, brands do spend the extra cash to ensure a longer shelf life like Lifeforce: Peak NMN. However, Genuine Purity doesn’t mention anything about an extended shelf life. As I mentioned above, if your aim is to take double or triple the serving size, shelf life isn’t something you’ll need to worry about.

Best Pure NMN Supplement: partiQlar Pure NMN

partiQlar Pure NMN

4.0

• Daily dose: One capsule
• Cost per serving: Annual: $0.71 per serving / Semi-annual: $0.90 per serving / One-time purchase: $1.20 per serving
• NMN per serving: 500 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: Yes

Check Price

It should come as no surprise that the quality of supplements can range drastically. Take protein supplements as an example. If you buy whey protein concentrate, you might be getting a product that’s only 60% protein. If you buy whey protein isolate, you’ll get a hyper-filtered product that can deliver over 99% protein per serving. Both are protein supplements, but one is vastly superior to the other in terms of purity.

And the same goes for NMN supplements.

Purity or how much NMN you’re getting in every serving can vary wildly depending on the brand. On our list, we made sure to find products that had no less than 96% purity, which is the minimum you should always look for when shopping for an NMN supplement. With a product that pure, does it really matter which one you choose? 

Absolutely. Those last few purity points can really make a difference especially if it’s paired with a bioavailability delivery system ensuring optimal uptake.

When it comes to the best pure NMN supplement, partiQlar Pure NMN gets our vote for three reasons: a pure product, a knack for transparency, and an awesome team.

partiQlar’s NMN boasts an industry-leading purity that exceeds 99% and that’s a huge deal. This isn’t just some marketing ploy, it’s a claim that’s backed up by independent third-party laboratory testing. If you visit the official website, you’ll see that all the test results are right there on the homepage. (13)

Aside from the absurdly high purity of partiQlar’s NMN, one of the factors that I noticed is how transparent they are about the team behind the product. Not only is this pretty uncommon for NMN supplements, but you’d be hard-pressed to find this transparency with any supplement.

Knowing who is making your product means you can become a Google investigator and do your research for your own peace of mind (and to appease your supplement OCD). Very long story short: partiQlar sources their NMN from Effepharm. According to the official website, they are supposedly renowned for their research and development team of U.S. specialists along with their rigorous testing process.

Continuing with the idea of transparency and testing, partiQlar upholds rigorous standards to align with USP (United States Pharmacopeia) quality benchmarks. Also, the production facilities responsible for crafting partiQlar’s NMN are recognized by the National Sanitation Foundation (NSF) and Underwriters Laboratories (UL), reflecting adherence to the stringent Good Manufacturing Practice (GMP) guidelines.

Now, with that said, adhering to GMP guidelines is commonplace even if a supplement doesn’t specifically mention it on their website. Supplement manufacturers in the United States must adhere to GMP standards in order to operate. So, while it’s not exactly unique, it is nice to know that your supplements are in good hands.

In short, with an elite team, production facilities, and third-party testing, partiQlar is serious about the purity and effectiveness of its NMN.

What Is NMN?

Aside from being almost impossible to pronounce correctly on the first try, nicotinamide adenine dinucleotide (NAD) has an essential role in all cellular functions. 

The catch is that NAD levels naturally decline as you get older. This can lead to a variety of age-related health issues like slowing metabolism and cellular dysfunction. In a vicious cycle, the less NAD you have, the worse these issues get and the faster you age.

Enter nicotinamide mononucleotide, or NMN, a precursor to NAD. 

Put simply, NMN is what your body uses to make more NAD. Recent studies and praise from longevity experts like David Sinclair have sparked interest in NMN supplements to naturally boost NAD levels. 

The goal? To fight back against age-related decline in cellular health while improving overall longevity.

Benefits of Taking NMN

As a precursor to NAD, research suggests several potential health benefits associated with NMN supplementation:

Anti-Aging and Longevity 

NMN has exhibited numerous potential benefits against aging in different animal studies, including better metabolism and protection against diseases that come with age. Research suggests it may boost energy management within the body and enhance the body’s response to insulin as well as overall blood fat levels. (19)

Increased Energy Metabolism and Physical Activity

Supplementation with NMN has been suggested to improve energy expenditure and physical activity. A study indicated that NMN supplementation enhances neuronal function and physical activity, suggesting it may prevent the decline in energy metabolism associated with aging​​. (20)

Enhanced Physical Endurance and Metabolism

Continuing with the point above, research has found that NMN supplementation can improve endurance capacity, particularly in amateur runners, by enhancing oxygen delivery to muscle tissue and bringing energy to cells that are depleted during exercise​​. (20)

Cognitive and Cardiovascular Health

NMN supplementation has been linked to improved neuronal function in the brain and is suggested to have preventive and therapeutic potential in vascular cognitive impairment. (21)

How Long Does It Take for NMN to Start Working?

The one thing that I can’t stress enough is that NMN supplements are not like your favorite pre-workout supplements. You’re not going to feel them kick in with a bang after 20 minutes.

While several prominent biohackers suggest that you can use NMN as a nootropic (cognitive focus) supplement, I don’t agree with this. I believe the idea with NMN supplements is to promote improved cognitive function over the long term.

Besides, most nootropic-focused NMN supplements also contain other fast-acting ingredients that you’ll feel right away like caffeine and theobromine. Be sure not to confuse longevity supplements with nootropics.

It’s important to keep in mind that NMN is a long-term investment in your cellular health and overall longevity. So, don’t get discouraged if you don’t see immediate results. Stay consistent with your NMN supplement. The best way to determine if NMN is working for you is to take a biological age test once every several months and compare the differences. As mentioned above, we highly recommend Lifeforce Diagnostic, which measures more than 40 biomarkers and includes a personalized plan to optimize your health.

What Is the Best Way to Take NMN?

Hands down, the gold standard of absorption is intravenous. If you have the money and the time, you can find NAD drips at your local health spa. The results are immediate with many people citing a difference in how they feel the same day and throughout the week. The catch? NAD drips are notorious for making you nauseous. They are also extremely pricey. 

The simpler and more affordable way is with the NMN supplement.

NMN can be a bit finicky when it comes to how it’s best absorbed. The consensus is that sublingual (under the tongue) absorption is the way to go. This method allows NMN to bypass your digestive system and head straight into your bloodstream for faster results.

How Much NMN Should I Take Per Day?

This really depends on how comfortable you are with taking a “David Sinclair dose.” Some people jump right into taking 1,000 milligrams per day. 

But if you want to play it safe, many beginners start with around 250 milligrams to 500 milligrams per day. This is a good baseline to see how your body responds. As you continue to take the NMN supplement, you can gradually increase the dosage, but only if it makes sense for your goals and budget. 

What To Consider When Looking for an NMN Supplement

When shopping for an NMN supplement, here are some of the key factors to keep in mind:

Your Goals

When looking for an NMN supplement, I suggest asking yourself, “What do I want to accomplish by taking this?” 

• Do you want to support long-term longevity in your body and brain? 
• Are you looking to lower your biological (cellular) age?
• Or are you looking for something fast-acting that can help you focus?

If the first two goals sound like what you’re after, then an NMN supplement can be a great complement to a healthy diet and exercise program.

If you’re more interested in that third goal, an NMN supplement isn’t going to give you what you’re after. As I mentioned above, although NMN is sometimes marketed as a nootropic, it’s not going to give you a feeling comparable to caffeine. Only stimulants will do that and NMN is not a stimulant.

So, before you buy an NMN supplement, make sure it aligns with what you’re trying to accomplish in your health journey.

Recommended Dosage

The typical dosage for NMN supplements ranges between 250 milligrams and 1,250 milligrams. 

Should you start with a lower dosage? That really depends on your comfort level. 

Plenty of people jump right into taking 1,000 milligrams per day without any issues. If you’re someone who is new to NMN or supplements in general, consider starting out with 250 milligrams. If your body responds well to this dosage for a few weeks, gradually increase it. You can do that by simply doubling the serving that you’re currently taking.

With all that said, always consider speaking with a healthcare provider to help tailor your choice of the proper dosage based on your medical history and goals.

Ingredients and Ingredient Quality

You know you want to take an NMN supplement and you’re confident about the dosage. Now it’s time to make sure you’re getting quality ingredients. 

Here are several factors to look for when buying an NMN supplement:

• Purity: Buy an NMN supplement that contains at least 96 percent purity.
• Third-party testing: Look for products that have been third-party tested for quality assurance.
• Certifications: Certifications such as GMP or NSF signify a product’s high-quality manufacturing.
• Complementary ingredients: Check that added ingredients enhance efficacy and offer additional health benefits.
• Additives and fillers: Avoid supplements with unnecessary additives, fillers, or any low-quality ingredients.
• Product reviews and company reputation: Research the manufacturer’s reputation and read customer reviews to gauge the effectiveness and reliability of the product.

Safety

NMN supplements shouldn’t be a gamble. You should be able to confidently take your choice of supplement without worrying about your safety. 

Here are some tips to keep yourself safe when shopping for NMN supplements:

• Check for interactions with medications. If you are currently taking medication, it’s crucial to understand how NMN might interact with those medications. Consult with a healthcare provider to ensure there are no potential negative interactions.
• Ensure the supplement is backed by clinical research. Look for supplements that have been supported by clinical research. While research on NMN is still emerging, some products may have more scientific backing than others.
• Ensure the brand adheres to safe manufacturing standards. Check to see if the supplement is produced in facilities that follow high safety standards, such as GMP-certified facilities. This ensures that the product is made with a high degree of consistency and control.

Potential Side Effects

NMN supplements are usually very safe and easy to handle. Still, some side effects have been reported, including the following:

• Digestive issues such as nausea, vomiting, diarrhea, and abdominal pain
• Gastrointestinal discomfort, including bloating and indigestion
• Skin irritation and allergic reactions
• Flushing and headaches

If you experience any of these, reducing the dosage or discontinuing use may be necessary. Either way, I’d recommend speaking with your doctor. Also, be sure to check the ingredient label to ensure the side effects are coming from the NMN and not another ingredient.

If you’re concerned about the potential side effects of NMN supplements, start with a lower dosage like 250 milligrams, and gradually increase it to gauge your body’s tolerance. Keep a close watch on your body’s reactions after starting NMN supplementation. Any new or unexpected symptoms should be taken seriously and discussed with a healthcare provider.

How To Get the Best Results from an NMN Supplement

There’s more to throwing a supplement capsule in your mouth and going about your day. If you want to get the most from your NMN supplement, here are several tips to consider:

Be Consistent

Above all, if you want to see results, you need to be consistent with taking your supplement. When taken at the same time each day, NMN supplements can help maintain stable levels of NAD in the body. 

In addition to consistency, the timing of your NMN dose might play a role in its efficacy. (And I stress the word “might.”)

There’s some evidence to suggest that taking NMN in the morning could align with your body’s natural rhythms for producing NAD. 

On the other hand, I’ve read that some experts recommend taking NMN at night to help with sleep. 

Does it matter? Overall, I’d recommend finding a time that works best for you and sticking with it. Better to be consistent with taking the supplement than trying to time it perfectly amidst a chaotic schedule and missing doses.

Remember That Diet and Exercise Come First 

Don’t forget, supplements are just part of the equation. As I always say to my clients, “Supplements are supplemental.” They should never be the star of the show – That privilege belongs to diet and exercise.

Eating right and staying active are essential if you want to see the best results. Before considering supplements, I’d suggest reviewing your current fitness and meal plan. Could they use some work? If so, then focus your time, energy, and money on those first.

Once your foundations with food and fitness are solid, then you can bring supplements into the mix.

Consider Synergistic Supplements

Assuming your diet and exercise program are all taken care of, you can look at longevity supplements beyond NMN.

While incredible on its own, NMN can be part of a broader supplement strategy. For example, combining NMN with resveratrol, a compound that also supports cellular health, may enhance the effects of NMN.

This isn’t a requirement but something to consider if your goal is to optimize anti-aging benefits and longevity.

Monitoring Progress and Adjust

Finally, I’d recommend keeping track of how you feel before and after starting the NMN supplement. Use the notepad on your phone and track any changes in energy levels, cognitive function, and overall wellness to gauge the supplement’s effectiveness.

Outside of noting how you feel, if you’re serious about tracking your results, I’d suggest a biomarkers panel test like the one Lifeforce offers. Doing this every quarter or every six months will give you the best idea of how you’re progressing and the changes you might need to make, especially if you’re chatting with a longevity expert.

Final Thoughts

I’m glad that longevity is finally a big focus in the industry. I’m ecstatic when clients ask me questions about living a longer life AND feeling better during those extended years.

Most importantly, I believe that NMN supplements have the potential to play an important role in achieving those anti-aging goals.

However, I’m still a big believer in the basics. 

There’s no “magic pill” that’s going to keep you young forever — at least, not yet there isn’t. Until that day arrives, I can’t stress this enough: Focus on mastering your nutritional choices, get consistent with an exercise program, and consider mental health exercises like meditation so you can live a well-balanced, healthy life. Once these are in order, you can complement your lifestyle with NMN supplements.

Best NMN Supplement: Side-by-Side Comparison

Best NMN Supplement Overall	Best NMN and Resveratrol Supplement	Best Budget NMN Supplement	Best Pure NMN Supplement	Best Anti-Aging NMN Supplement
Lifeforce Peak NMN	Omre NMN + Resveratrol	Genuine Purity Liposomal NMN+	partiQlar Pure NMN	Wonderfeel Youngr NMN
4.5	4.5	3.5	4.0	4.5
Description: Daily dose: Three capsules Cost per serving: One-time purchase: $3.00 per serving / Monthly subscription: $2.33 per serving NMN per serving: 375 milligrams Key ingredients: Nicotinamide mononucleotide, berberine HCl, white mulberry extract, spermidine, lithium Third-party testing: No	Description: Daily dose: Two capsules Cost per serving: One-time purchase: $1.99 per serving / Monthly subscription: $1.89 per serving NMN per serving: 500 milligrams Key ingredients: NMN powder, resveratrol, BioPerine  Third-party testing: Yes	Description: Daily dose: One capsule Cost per serving: Annual: $0.49 per serving / Semi-annual: $0.55 per serving / One-time purchase: $1.17 per serving NMN per serving: 250 milligrams Key ingredients: Nicotinamide mononucleotide Third-party testing: No	Description: Daily dose: One capsule Cost per serving: Annual: $0.71 per serving / Semi-annual: $0.90 per serving / One-time purchase: $1.20 per serving NMN per serving: 500 milligrams Key ingredients: Nicotinamide mononucleotide Third-party testing: Yes	Description: Daily dose: Two capsules Cost per serving: Introductory monthly subscription: $2.43 per serving / Regular monthly subscription: $2.76 per serving / One-time purchase: $2.93 per serving NMN per serving: 900 milligrams Key ingredients: Nicotinamide mononucleotide, vitamin D3, trans-resveratrol, olive fruit extract, ergothioneine Third-party testing: Yes
Check Price	Check Price	Check Price	Check Price	Check Price

Best NMN Supplement Overall

Lifeforce Peak NMN

4.5

Description:

• Daily dose: Three capsules
• Cost per serving: One-time purchase: $3.00 per serving / Monthly subscription: $2.33 per serving
• NMN per serving: 375 milligrams
• Key ingredients: Nicotinamide mononucleotide, berberine HCl, white mulberry extract, spermidine, lithium
• Third-party testing: No

Check Price

Best NMN and Resveratrol Supplement

Omre NMN + Resveratrol

4.5

Description:

• Daily dose: Two capsules
• Cost per serving: One-time purchase: $1.99 per serving / Monthly subscription: $1.89 per serving
• NMN per serving: 500 milligrams
• Key ingredients: NMN powder, resveratrol, BioPerine 
• Third-party testing: Yes

Check Price

Best Budget NMN Supplement

Genuine Purity Liposomal NMN+

3.5

Description:

• Daily dose: One capsule
• Cost per serving: Annual: $0.49 per serving / Semi-annual: $0.55 per serving / One-time purchase: $1.17 per serving
• NMN per serving: 250 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: No

Check Price

Best Pure NMN Supplement

partiQlar Pure NMN

4.0

Description:

• Daily dose: One capsule
• Cost per serving: Annual: $0.71 per serving / Semi-annual: $0.90 per serving / One-time purchase: $1.20 per serving
• NMN per serving: 500 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: Yes

Check Price

Best Anti-Aging NMN Supplement

Wonderfeel Youngr NMN

4.5

Description:

• Daily dose: Two capsules
• Cost per serving: Introductory monthly subscription: $2.43 per serving / Regular monthly subscription: $2.76 per serving / One-time purchase: $2.93 per serving
• NMN per serving: 900 milligrams
• Key ingredients: Nicotinamide mononucleotide, vitamin D3, trans-resveratrol, olive fruit extract, ergothioneine
• Third-party testing: Yes

Check Price

FAQs

Research

1. Rungratanawanich, W., Qu, Y., Wang, X. et al. Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury. Exp Mol Med 53, 168–188 (2021). https://doi.org/10.1038/s12276-021-00561-7.
2. Liang Y, Xu X, Yin M, Zhang Y, Huang L, Chen R, Ni J. Effects of berberine on blood glucose in patients with type 2 diabetes mellitus: a systematic literature review and a meta-analysis. Endocr J. 2019 Jan 28;66(1):51-63. doi: 10.1507/endocrj.EJ18-0109. Epub 2018 Nov 3. PMID: 30393248.
3. Thondre, P.S., Lightowler, H., Ahlstrom, L. et al. Mulberry leaf extract improves glycaemic response and insulaemic response to sucrose in healthy subjects: results of a randomized, double blind, placebo-controlled study. Nutr Metab (Lond) 18, 41 (2021). https://doi.org/10.1186/s12986-021-00571-2.
4. Kiechl S, Pechlaner R, Willeit P, Notdurfter M, Paulweber B, Willeit K, Werner P, Ruckenstuhl C, Iglseder B, Weger S, Mairhofer B, Gartner M, Kedenko L, Chmelikova M, Stekovic S, Stuppner H, Oberhollenzer F, Kroemer G, Mayr M, Eisenberg T, Tilg H, Madeo F, Willeit J. Higher spermidine intake is linked to lower mortality: a prospective population-based study. Am J Clin Nutr. 2018 Aug 1;108(2):371-380. doi: 10.1093/ajcn/nqy102. PMID: 29955838.
5. Igarashi, M., Nakagawa-Nagahama, Y., Miura, M. et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. npj Aging 8, 5 (2022). https://doi.org/10.1038/s41514-022-00084-z.
6. Tomé-Carneiro J, Gonzálvez M, Larrosa M, Yáñez-Gascón MJ, García-Almagro FJ, Ruiz-Ros JA, García-Conesa MT, Tomás-Barberán FA, Espín JC. One-year consumption of a grape nutraceutical containing resveratrol improves the inflammatory and fibrinolytic status of patients in primary prevention of cardiovascular disease. Am J Cardiol. 2012 Aug 1;110(3):356-63. doi: 10.1016/j.amjcard.2012.03.030. Epub 2012 Apr 19. PMID: 22520621.
7. Zhu X, Wu C, Qiu S, Yuan X, Li L. Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutr Metab (Lond). 2017 Sep 22;14:60. doi: 10.1186/s12986-017-0217-z. PMID: 29018489; PMCID: PMC5610395.
8. Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov. 2006 Jun;5(6):493-506. doi: 10.1038/nrd2060. Epub 2006 May 26. PMID: 16732220.
9. Leonard SS, Xia C, Jiang BH, Stinefelt B, Klandorf H, Harris GK, Shi X. Resveratrol scavenges reactive oxygen species and effects radical-induced cellular responses. Biochem Biophys Res Commun. 2003 Oct 3;309(4):1017-26. doi: 10.1016/j.bbrc.2003.08.105. PMID: 13679076.
10. Jang JH, Surh YJ. Protective effect of resveratrol on beta-amyloid-induced oxidative PC12 cell death. Free Radic Biol Med. 2003 Apr 15;34(8):1100-10. doi: 10.1016/s0891-5849(03)00062-5. PMID: 12684095.
11. Lagouge M, Argmann C, Gerhart-Hines Z, Meziane H, Lerin C, Daussin F, Messadeq N, Milne J, Lambert P, Elliott P, Geny B, Laakso M, Puigserver P, Auwerx J. Resveratrol improves mitochondrial function and protects against metabolic disease by activating SIRT1 and PGC-1alpha. Cell. 2006 Dec 15;127(6):1109-22. doi: 10.1016/j.cell.2006.11.013. Epub 2006 Nov 16. PMID: 17112576.
12. Gopi S, Balakrishnan P. Evaluation and clinical comparison studies on liposomal and non-liposomal ascorbic acid (vitamin C) and their enhanced bioavailability. J Liposome Res. 2021 Dec;31(4):356-364. doi: 10.1080/08982104.2020.1820521. Epub 2020 Oct 6. PMID: 32901526.
13. “Quality.” partiQlar, 6 Jan. 2023, partiqlar.com/quality/.
14. Fantini C, Corinaldesi C, Lenzi A, Migliaccio S, Crescioli C. Vitamin D as a Shield against Aging. Int J Mol Sci. 2023 Feb 25;24(5):4546. doi: 10.3390/ijms24054546. PMID: 36901976; PMCID: PMC10002864.
15. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
16. D’Angelo C, Franceschelli S, Quiles JL, Speranza L. Wide Biological Role of Hydroxytyrosol: Possible Therapeutic and Preventive Properties in Cardiovascular Diseases. Cells. 2020 Aug 21;9(9):1932. doi: 10.3390/cells9091932. PMID: 32825589; PMCID: PMC7565717.
17. Paul BD. Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles? Antioxid Redox Signal. 2022 Jun;36(16-18):1306-1317. doi: 10.1089/ars.2021.0043. Epub 2021 Dec 7. PMID: 34619979; PMCID: PMC9221166.
18. Shade C. The Science Behind NMN-A Stable, Reliable NAD+Activator and Anti-Aging Molecule. Integr Med (Encinitas). 2020 Feb;19(1):12-14. PMID: 32549859; PMCID: PMC7238909.
19. Mills KF, Yoshida S, Stein LR, Grozio A, Kubota S, Sasaki Y, Redpath P, Migaud ME, Apte RS, Uchida K, Yoshino J, Imai SI. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metab. 2016 Dec 13;24(6):795-806. doi: 10.1016/j.cmet.2016.09.013. Epub 2016 Oct 27. PMID: 28068222; PMCID: PMC5668137.
20. Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021 Jul 8;18(1):54. doi: 10.1186/s12970-021-00442-4. PMID: 34238308; PMCID: PMC8265078.
21. Tarantini S, Valcarcel-Ares MN, Toth P, Yabluchanskiy A, Tucsek Z, Kiss T, Hertelendy P, Kinter M, Ballabh P, Süle Z, Farkas E, Baur JA, Sinclair DA, Csiszar A, Ungvari Z. Nicotinamide mononucleotide (NMN) supplementation rescues cerebromicrovascular endothelial function and neurovascular coupling responses and improves cognitive function in aged mice. Redox Biol. 2019 Jun;24:101192. doi: 10.1016/j.redox.2019.101192. Epub 2019 Apr 10. PMID: 31015147; PMCID: PMC6477631.

The post Best NMN Supplement: Fountain of Youth in a Bottle? (2024) appeared first on Breaking Muscle.

We’ll update this page frequently as we gather more information about New Year’s sales, so be sure to bookmark it and keep checking back so you don’t miss any deals.

• Featured New Year’s Fitness Sales of 2024
• Best New Year’s Sales on Cardio Equipment
• Best New Year’s Sales on Strength Equipment
• Best New Year’s Sales on Smart Home Gym Equipment
• Best New Year’s Sales on Supplements and Nutrition
• Best New Year’s Sales on Apparel

Featured New Year’s Fitness Sales of 2024

REP Fitness

Last year, REP offered discounts throughout their site on select products

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NordicTrack

Last year, NordicTrack offered discounts of up to $500 off on cardio equipment

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Tonal

Last year, Tonal offered a 90-day free trial with all purchases made through the end of January. If you didn't like it, you could return it for a full refund.

Get Deal

Best New Year’s Sales on Cardio Equipment

The new year is a popular time to buy the best cardio machines, as many people are eager to start or re-establish healthy habits. Fortunately, cardio equipment brands make it easier on your wallet by offering significant savings on rowers, ellipticals, treadmills, exercise bikes, and more.

• Aviron: Last year, Aviron offered $300 off the Impact and Strong Series rowers for subscribers
• CAROL Bike: The CAROL Bike was $250 off for New Year’s last year
• Echelon: Last year, Echelon offered up to 20% off all connected and strength training equipment plus free shipping
• Horizon Fitness: For New Year’s 2023, Horizon offered massive savings of up to $1,000 off cardio equipment
• Hydrow: Through January 9, 2023, rowers and rower packages were up to $300 off, and Hydrow offered free standard delivery
• Life Fitness: Strength and cardio equipment were up to 50% off last year
• NordicTrack: Last year’s deal was up to $500 off cardio equipment
• Schwinn: Last year, buyers could save up to $200 and get free shipping on all exercise bikes
• Sole: Select treadmills were discounted last year

Best New Year’s Sales on Strength Equipment

Excited to lift some heavy weights and set PRs in the new year? Check out the deals below from some of our favorite strength equipment brands.

• Bells of Steel: Last year, select items on Bells of Steel’s website were up to 40% off
• Force USA: Last year, shoppers could get a free barbell on X-Series models or a free dip handle attachment with any MyRack purchase
• Fringe Sport: In 2023, Fringe Sport offered 5% off all purchases from December 26 through January 2 and 10% off all gym packages starting January 2
• PRx Performance: The brand offered 10% off orders of $1,750 or more last year
• REP Fitness: Last year, REP offered deals on select items, and we’re hoping to see the same this year. Plus, you can always check out our REP Fitness discount code page for additional ways to save.
• Rogue Fitness: To ring in 2023, Rogue offered daily deals, HUNDO pricing, free shipping, and more
• Titan Fitness: Last year, we saw multiple flash deals, including up to $200 off strength training equipment

Best New Year’s Sales on Smart Home Gym Equipment

Smart home gym equipment can be a great solution for those with limited space, as it gives you access to features like auto-adjusting weights in one compact unit. But it can be even more expensive than a top-notch barbell and squat rack combined, so waiting for a good holiday sale is usually worth it.

• Tonal: Last year, through January 31, you could try Tonal for free for 90 days. If you weren’t satisfied, you could return it within 90 days of installation and get a full refund.

Best New Year’s Sales on Supplements and Nutrition

A healthy lifestyle doesn’t just require consistent exercise. A proper diet is also essential, whether you want to lose weight or build muscle. Products like protein powder can help with either goal, and we’ve compiled the best New Year’s deals on supplements from the brands we trust the most.

• Kaged: Last year, this brand that makes my favorite pre-workout offered 20% off through January 31 with the code NEWME20
• Myprotein: Last year, Myprotein offered 50% off hundreds of items and 30% off all others with the code SAVE30

Best New Year’s Sales on Fitness Apparel

I pretty much live in leggings and workout apparel, so I’m always on the hunt for discounts on gym clothes. We’re still waiting for sales for 2024 to come in, but here are the deals we saw last year on some popular apparel brands.

• Adidas: Adidas offered up to 60% off apparel, shoes, and accessories last year
• Columbia: Select items were up to 60% off last year
• Fabletics: Last year, new VIP members could get 70% off everything
• lululemon: This popular men’s and women’s fitness and lifestyle apparel brand offered discounts on shorts, leggings, and much more last year
• Nike: Last year, with the code CHEERS, shoppers could get an additional 20% off select sale styles
• Reebok: Reebok ran an end-of-year sale last year where you could get an extra 50% off with the code EOSS

How to Find the Best New Year’s Fitness Sales

Consider Your Must-Have Features and Set a Budget

I know from personal experience how easy it is to blow a huge chunk of money on workout equipment. I’d argue that investing in items that can improve your health and wellness is worth it, but I also recognize the importance of saving money.

By doing some research in the weeks leading up to New Year’s Day, you’ll get a good idea of how much various exercise equipment costs and what you get for the price. For example, you can buy a rowing machine with a touchscreen monitor and the ability to stream classes for over $2,000. Or, for less than $500, you can buy a model with a simple screen that tracks a few basic performance metrics.

Once you identify the features that are most important to you, you can decide how much you’re willing to spend to get everything you want in your desired piece of equipment — just make sure you stick to your budget! And if you’re struggling to find equipment in your price range, check out our guide on the best budget home gym equipment.

Check the Pricing History

As someone who loves shopping, I’ve become familiar with the (sometimes shady) selling tactics of various retailers. They’ll jack up the prices of their items right before the holiday season, then offer discounts on the increased price. Unknowing shoppers may not even realize this happens and think they’re getting a good deal. In reality, they’re essentially paying the original price.

I recommend using tools like Karma to look up the pricing history of your desired gym equipment. For products sold on Amazon, Camelcamelcamel is a good resource.

Read Customer Reviews

In addition to checking the pricing history of the equipment you want, I recommend reading reviews — from multiple places, if possible. Some companies hide negative reviews on their websites, so you won’t learn the common complaints about a particular item unless you check various sources.

At Breaking Muscle, it’s our job to review fitness products, and we don’t shy away from pointing out the benefits and drawbacks of the items we test. To help guide you toward making the right decision for your needs, we’ve compiled several guides on the best home gym equipment:

• Best treadmills
• Best rowing machines
• Best squat racks
• Best barbells
• Best weight benches
• Best adjustable dumbbells
• Best kettlebells
• Best resistance bands
• Best massage guns
• Best CrossFit shoes

Read the Fine Print

When dropping potentially thousands of dollars on a large piece of gym equipment, you’ll want to ensure your money won’t be wasted if something is wrong with it or you don’t like it. Read up on things like:

• The company’s return policy
• Whether or not there’s a free trial
• How long the warranty lasts and what it covers
• Whether or not you can finance the item

FAQs

The post New Year’s Fitness Sales (2024) appeared first on Breaking Muscle.

In this Titan Series Adjustable Bench review, we’ll dive deep into what makes this newly released model arguably the best value in the industry. From its attractive price point to its sleek appearance to its wide range of adjustable positions, this well-designed Titan bench can handle all your heavy bench presses and other lifts without taking a huge bite out of your garage gym budget.

Key Takeaways

• The Titan Series Adjustable Bench costs $449.99, making it one of the best budget-friendly options if you’re looking for a high-quality adjustable bench that won’t break the bank.
• This newly released bench features nine back pad positions and three seat pad positions, giving you 27 custom configurations to perform a variety of free-weight exercises.
• Tipping the scales at 120 pounds, the Titan Series Adjustable Bench has a 1,000-pound weight capacity for the flat position and a 600-pound max for the incline position.

Titan Series Adjustable Bench

4.3

• Dimensions: 17” H x 56.5” L x 24.75” W
• Weight capacity: 1,000 pounds (flat), 600 pounds (incline)
• Materials: 11-gauge steel frame, HeftyGrip Vinyl
• Warranty: One-year warranty

Check Price

Titan Series Adjustable Bench Pros

• Made with 11-gauge steel, this heavy-duty adjustable bench is incredibly sturdy. Titan took the stability factor to the max by welding the entire frame together (other than the back foot), leaving essentially zero wriggle room and creating ultra-tight tolerances.
• Titan’s HeftyGrip Vinyl compares favorably to the material used on more expensive weight benches like the REP Fitness BlackWing. Thick and durable, it provides an extra grippy surface for you to perform your lifts so you don’t have to worry about sliding around or feeling unsafe.
• With a $450 price tag that includes free shipping, this Titan bench provides excellent bang for your buck. You can use those extra savings to invest in better bumper plates, an Olympic barbell for CrossFit-style workouts, or other strength equipment to round out your home gym.

Titan Series Adjustable Bench Cons

• Despite a solid overall design, this adjustable weight bench isn’t quite as comfortable as some of its competitors when used in a flat position due to the 1.5-inch gap between the seat pad and back pad. The hinge that moves both pads can dig into your back if you’re positioned lower on the bench.
• Unlike the BlackWing model from REP Fitness, the Titan Series Adjustable Bench does not accommodate attachments like a leg roller. This limits your ability to use the bench to perform accessory exercises such as sit-ups, crunches, and Nordic curls.
• Titan only offers a one-year warranty period for all products. On the other end of the spectrum, Rogue includes a limited lifetime warranty on all frames and a three-year warranty on sewn items.

Titan Series Adjustable Bench Rating

From price to padding to portability, our Breaking Muscle Team assesses weight benches using a propriety scoring system we developed from testing dozens of different benches to perform a variety of free-weight exercises. We look for critical factors that lead to a positive purchasing experience, including how well the bench is made, how easy it is to use, and how many adjustable positions you have at your disposal.

Here’s how the Titan Series Adjustable Bench fared across each category:

Titan Series Adjustable Bench In-Depth Review

It’s never too late to change your reputation. While Titan hasn’t earned a ton of praise for their benches before, that will surely change once more lifters get a chance to try out their newest creation. Safe, sturdy, and supportive, the Titan Series Adjustable Bench seems more than capable of serving as the only bench in your home gym for years to come.

Not only does it give you the versatility to adjust the seat pad and back pad, but it’s also designed to store vertically — a neat feature that cuts down on the bench’s footprint. Most importantly, though, Titan’s latest release comes in at a price point that makes it the best value, even in a crowded market full of high-quality adjustable bench options. 

Price and Value

It almost seems too good to be true for an adjustable bench built to International Powerlifting Federation (IPF) standards to be available for well under $500. Yet thanks to Titan, you can enjoy the benefits of having a flat, upright, and incline bench all in one for the tidy price of $449.99. Plus, you don’t have to leave any room in your budget for freight costs, as Titan offers free shipping on all orders.

Compared to other similar adjustable benches, the Titan Series comes at a more affordable price point. For example, although REP marked its popular AB-5200 model down to $449.99 as part of a Black Friday sale, it typically costs about $500. Meanwhile, the Rogue Adjustable Bench 3.0 normally costs $50 more than its current sale price of $545.

Considering you get two more back pad adjustment choices with the Titan Series for less money, it’s hard to put the AB-5200 above its competitor from a value standpoint. Plus, Titan offers two- and three-year protection plans for $54.99 and $64.99, respectively, along with flexible payment options.

Overall, Titan deserves a tip of the cap for pricing their top-end bench at a budget-friendly rate. We rated it 5 out of 5 stars for price and value.

Construction Quality

The aptly named Titan Series certainly meets the mark from a quality standpoint. Despite being priced rather aggressively, Titan didn’t go the cheap route with the materials on what should become their signature bench.

Built with 11-gauge steel that’s known for holding up well over time, it epitomizes the word “sturdy.” Actually, our team found the Titan Series Adjustable Bench to outrank the Rogue AB 3.0 from that perspective, highlighting that the bench did not budge an inch during testing. That type of stability speaks volumes about Titan’s innovative engineering, as the decision to weld the base into one solid piece contributes to the bench’s sturdiness.

Titan also went the extra mile in other areas. A knurled handle in a powder-coated black finish on the front post plate feels rock-solid and makes maneuvering the bench much easier. Meanwhile, a plate with UHMD plastic on the top of the back pad allows you to store the bench upright securely.

Finally, the HeftyGrip vinyl that covers the durable padding made our team feel right at home. With ample support from the steel frame, thick padding, and extra-grippy vinyl, the Titan Series Adjustable Bench scored 5 out of 5 stars for construction quality.

Delivery and Assembly

Titan takes some of the financial burden off your shoulders by offering free shipping on all orders. Eager to try out the brand’s newest foray into the adjustable bench world, our team did not encounter any issues during the delivery process. Sent to our Springfield, MO, headquarters via UPS/FedEx in one box that was sturdy but still easily movable, it didn’t take long for our testers to have the Titan Series Adjustable Bench up and running.

In fact, the assembly process proved far easier (and quicker) than past experiences with other benches that require multiple tools and a ton of patience. Because the base is all in one piece, you only need to attach the pads and wheels on the back. 

That smart design choice by Titan — which also likely reduced the manufacturing and shipping costs — helped this bench score 5 out of 5 stars for delivery and assembly.

Dimensions

At 17 inches tall, the Titan Series Adjustable Bench meets the IPF standard for height. A 40-inch-long back pad and a 12-inch long seat pad make it one of the longer benches in its category. With a total length of 56.5 inches, the Titan Series Adjustable Bench measures 4.5 inches longer than the REP AB-5200. However, it actually weighs five pounds less (120) than one of REP’s most popular models.

Unfortunately, one dimension-related flaw stood out for our testing team: the 1.5-inch pad gap. Having that space between the back and seat pads can cause discomfort, especially because the hinge that moves both pads sits fairly high and digs into your back. If you don’t want to deal with a seat gap at all, the REP BlackWing or the AB-5000 are excellent options that still give you plenty of adjustable positions.

All in all, this bench scored 4 out of 5 stars for dimensions, as the potential discomfort from the hinge inside the pad gap knocks the rating down a notch.

Padding

If sturdiness matters most in a bench, then comfortability doesn’t fall far behind. While budget-friendly benches on Amazon often come with cheaper, thinner padding, the Titan Series Adjustable Bench features the exact opposite.

Measuring 2.5 inches thick, both the seat pad and the back pad provided plenty of support for our testers as they performed rows and the flat bench press. Plus, lifters with broader frames won’t have to worry about pad width problems, as the back pad is a great size at 12 inches. As someone with a wide upper body, I can appreciate Titan’s decision to use a wide enough back pad that allows you to bench without having your shoulders roll off.

Part of that also has to do with the extra-grippy HeftyGrip Vinyl that envelops the thick padding. Our testers said it felt similar to the vinyl REP uses on their benches, which shows Titan is serious about contending with the big-time bench manufacturers. From a padding perspective, we gave the Titan Series Adjustable Bench 5 out of 5 stars.

Footprint and Portability

Based on its dimensions, the Titan Series Adjustable Bench has a footprint of 9.71 feet. As one of the longer adjustable benches on the market, it has a more sizable footprint than the REP AB-5200, which checks in at just 8.25 square feet. On the other hand, the REP BlackWing has a far larger footprint than the Titan Bench at 10.7 square feet.

Tipping the scales at 120 pounds, this well-built bench surprisingly wasn’t too difficult to maneuver. Our testing team took advantage of the knurled handle in the front and the oversized rear wheels in the back to move the bench around and store it upright using the rubber stopper on the back. Titan’s space-saving design allows you to reduce the overall footprint from 9.71 to just 2.92 square feet, making it a great fit if you have a smaller home gym. 

Despite being a longer bench, the Titan Series Adjustable Bench should still fit well into your space, and having the ability to store it vertically can save you valuable room. Plus, Titan smartly used an enclosed ladder system to prevent the adjustment arm from sliding out of place when the bench is stored upright. We scored it 4 out of 5 stars for footprint and portability.

Performance and Ease of Use

Although our team has been left disappointed in the past by some Titan benches, this model made them reconsider their stance. They were already impressed by its rugged look before using it for a single lift. The Titan Series Adjustable Bench backed up its impressive appearance with a flawless performance.

Utilized for both single-arm dumbbell rows and dumbbell bench presses, our testers had no trouble using the ladder-style adjustment system to go from a flat position to an upright angle. The inclusion of red anodized knobs also made it simple to go from one position to the next. Our team also enjoyed being able to anchor their feet securely thanks to the inclusion of a single front post plate that’s fairly narrow. Meanwhile, the bench’s rubber feet keep it firmly anchored to the floor.

However, Titan did drop the ball a bit by using a metal joint between the back and seat pads that comes up a little too high. If you are too low on the bench, the hinge can cause discomfort in your back and create an unnecessary distraction that could affect your performance.

Overall, though, this straightforward, no-nonsense bench was easy to use and seems more than capable of being the only bench in your home gym. The Titan Series Adjustable Bench received 4.5 out of 5 stars for its impressive performance and ease of use.

Incline Levels

Because it’s not an FID bench, the Titan Series Adjustable Bench does have some limitations. Still, it’s tough to complain about a sub-$500 bench that gives you nine back pad positions (0, 15, 30, 38, 45, 55, 60, 70, and 85 degrees) from which to choose. Plus, seat angles of 0, 15, and 30 degrees open the door to 27 configurations for your home workouts.

The ladder-style adjustment system on this bench will look familiar if you’ve ever used a Rogue bench. Nearly identical in design, it features a bolt wrapped in heavy-duty UHMW plastic that made a pleasing clicking sound when our testers changed the position of the bench. The laser-cut numbers on the seat and back pads also made it simple for our team to identify the angle they wanted to set the bench.

By comparison, the Rogue Adjustable Bench 3.0 provides slightly more flexibility with your angle options, as it has 10 back pad positions. Meanwhile, the REP Fitness AB-5200 only offers seven, along with the same three seat pad angles.

Overall, the Titan Series Adjustable Bench has enough options to get the job done and utilizes a user-friendly ladder system that feels secure. Although it would be great to have decline position options, we still gave this bench 4 out of 5 stars for incline levels.

Warranty

Titan Fitness falls short of the competition with their warranty policy. The company only offers a one-year limited warranty with all of their products, including the Titan Series Adjustable Bench. According to Titan’s website, the warranty coverage only includes defects in material or workmanship and excludes accidents, damage, negligence, improper assembly and maintenance, abnormal operating conditions, and alterations.

On the other hand, REP Fitness includes a 10-year warranty on bench frames, plus a one-year warranty on sewn items. Rogue takes customer service even further with a limited lifetime warranty on frames that voids if a product has been damaged due to negligent or faulty use, alteration, maintenance, storage, or handling by the user. In addition, Rogue covers sewn items for up to three years.

Finally, Force USA backs up its benches with a lifetime warranty for frames, a 10-year warranty on moving parts, and one year of coverage for upholstery and attachments. This applies to equipment used exclusively in private indoor home settings, such as basements and garages.

Ultimately, Titan doesn’t come close to other bench manufacturers from a coverage perspective. Since you only get a one-year warranty protecting your $450 investment, we scored the Titan Series Adjustable Bench 2 out of 5 stars in this category.

RELATED: Titan X-3 Power Rack Review

Titan Series Adjustable Bench Specs

Not only did Titan produce a bench that meets International Powerlifting Federation (IPF) standards, but they did so at an excellent price point. Built to handle all your lifts without busting your home gym budget, this adjustable bench looks, feels, and performs like one that should be more expensive. From its pad dimensions to its weight capacity, here are the full specs for the Titan Series Adjustable Bench.

Dimensions

The Titan Series Adjustable Bench measures 56.5 inches long, 24.75 inches wide, and 17 inches tall for a total footprint of 9.71 square feet. This 120-pound heavy-duty bench has a back pad that’s 40 inches long and 12 inches wide.

Meanwhile, the seat pad measures 12 inches long and 12 inches wide. There’s also a 1.5-inch gap between the back and seat pads.

Materials

Titan built its newest adjustable bench with high-quality materials, including 11-gauge steel for the frame — the same material used in REP’s AB-5200 and BlackWing models and the Rogue Adjustable Bench 3.0. This helps give the bench its sturdy feel and 1,000-pound weight capacity, with the powder-coated black finish providing a badass overall look.

For the padding, Titan used their HeftyGrip polyurethane vinyl, which our testers found to be extra grippy and comfortable. Red anodized knobs add a nice visual and tactile touch to the design. Plus, a knurled stainless steel handle makes transporting the bench a breeze.

Pad Thickness

Titan Fitness didn’t skimp on the padding, as both the back pad and seat pad measure 2.5 inches thick. This makes for a comfortable lifting experience, as you feel fully supported from end to end.

Weight Capacity

The Titan Series Adjustable Bench has a max weight capacity of 1,000 pounds in the flat position. This puts it right on par with the BlackWing and the AB-5200 models from REP Fitness. In addition, the Titan Series has an angled weight capacity of 600 pounds, which is just 100 pounds shy of how much the REP AB-4100 can support in a flat position.

Titan Series Adjustable Bench vs. Rogue Adjustable Bench 3.0

Ironically, the Rogue Adjustable Bench 3.0 seems to be one of the sources of inspiration behind the design of Titan’s newest adjustable bench. Built to nearly the same specifications using almost the same exact materials, the Titan Series Adjustable Bench compares favorably to one of Rogue’s most popular models.

Still, there are some important differences to note between the two models. First, the Titan Series costs significantly less, checking in at $450. On the other hand, the Rogue Adjustable Bench 3.0 requires a more substantial investment of $595. Plus, upgrading to a stainless steel frame increases the total cost to nearly $700.

Second, the Titan Series doesn’t offer the same flexibility when it comes to adjustments and finish options. While having 27 configurations should be enough for most home gym owners, Rogue’s model provides 30 thanks to 10 incline positions ranging from 0 to 85 degrees and three seat positions (0, 15, and 30 degrees). In addition, the Titan Series Adjustable Bench only comes in a powder-coated black finish, whereas the Rogue Adjustable Bench 3.0 is available in 10 colors: black, gun metal, blue, bright green, red, white, dark red, burnt orange, dark blue, and satin clear.

Finally, consider where your bench comes from. If you prefer USA-made fitness products, Rogue is the way to go. If you’re comfortable investing in a bench that’s made overseas, there’s certainly nothing wrong with opting for the more affordable Titan Series Adjustable Bench.

Rogue Adjustable Bench 3.0

4.5

• Dimensions: 17.5” H x 52” L x 11” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, vinyl cover, rubber feet
• Warranty: Limited lifetime on the frame

Check Price

Titan Series Adjustable Bench Customer Reviews

Because it’s a new release, there are currently no reviews available for the Titan Series Adjustable Bench. However, given its impressive spec list, high-quality build materials, and ability to be used in 27 configurable positions, we expect it to earn high marks from customers who get a chance to explore all of its capabilities. 

Final Verdict: Is the Titan Series Adjustable Bench Worth It?

Even though Titan benches typically fall short of expectations, that’s simply not the case with their newest model. The design team deserves major props for putting together a true FID weight bench that provides 27 possible configurations in a well-priced package. Built from high-quality materials that should prove durable over time, this bench packs a serious punch, especially considering how cheap it is compared to similar offerings from REP and Rogue.

While the seat gap issue shouldn’t be overlooked, it’s difficult to find any other obvious flaws with what should become the company’s flagship bench. If you’re looking to preserve some of your home gym budget, the Titan Series Adjustable Bench is an ideal solution that will allow you to still have the financial flexibility to purchase other fitness products and strength equipment accessories.

FAQs

The post Titan Series Adjustable Bench Review (2024) appeared first on Breaking Muscle.

In a video posted on his YouTube page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner’s iconic back and biceps workout. Needless to say, the high-volume style of training gave the Canadian strongman an even deeper appreciation for Schwarzenegger’s accomplishments.

Always up for a challenge, Hooper tested his upper-body strength and stamina via a series of back and biceps exercises that left his muscles thoroughly taxed. Paying homage to arguably the most popular bodybuilder ever to live, it didn’t take long for the talented strongman to understand the differences between how athletes from each sport benefit from their specific training modalities.

Hooper kicked off the session with four back exercises before finishing up with several curl variations. The workout begins about 40 seconds into the video.

Wide-Grip Pull-Up

Tipping the scales at about 6-foot-3, 320 pounds, Hooper recruited his lats to lift his sizable frame to the top of the assisted pull-up machine. Going with a wide grip led to enhanced lat engagement and allowed the Ontario native to better utilize his rhomboids and trapezius muscles.

After completing his second set, Hooper took a look at some of Schwarzenegger’s best lifts, which included a 498-pound (226-kilogram) bench press and a 709.9-pound (322-kilogram) deadlift. Despite not being overly impressed by those numbers, Hooper acknowledged that bodybuilders have a distinct advantage in one key area.

“Upper body strength is disproportionally good in bodybuilders because their muscle mass is so high up there,” he explained. “I don’t know what that is. Maybe strongmen should do a lot more upper body accessory work than we do because bodybuilders are so strong comparatively.

Following that brief rest period, Hooper wrapped up the first portion of the workout by completing three more sets of wide-grip pull-ups.

T-Bar Row

Next, Hooper went with a variation of one of Schwarzenegger’s favorite exercises: the T-bar row. Starting with three 45-pound (20.4-kilogram) plates, the big man explosively pulled and squeezed each rep, noting that his upper-body strength isn’t on the same level as his lower body.

“Like 80 percent of everything we do is quad, hamstring, glute,” Hooper said about strongmen. “Leg drive, if you’ve got that, you’re going to do very well.”

Subsequent sets of T-bar rows included heavier loads, which forced the Canadian athlete to use his core and legs to maintain stability throughout the movement.

Single-Arm Dumbbell Row

Hooper then went over to the dumbbell section to perform single-arm rows. A classic back exercise that’s great for building thickness, he made quick work of 130-pound (59-kilogram) dumbbells for his first two sets. However, just because it looked easy doesn’t mean Hooper enjoyed this part of the workout.

“I think this might be my least favorite exercise,” he explained. “The difficulty is a lot in your core, not a lot in the actual pulling. So it’s like a core workout with an arbitrary dumbbell movement.”

Still, Hooper pushed (or in this case, pulled) on to finish two more sets with the same weight, making sure to maintain a neutral spine as he completed the heavy dumbbell rows.

Close-Grip Lat Pulldown

The final back exercise of the workout put Hooper’s lats to the ultimate test. Having already accepted the reality that he would be “sore as hell” the next day, he mustered up the energy to complete four sets of close-grip lat pulldowns. Hooper leaned back slightly during the movement, pulling the handle down to just above chest level.

Once he finished on the cable machine, he moved on to the second half of his session.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Biceps Circuit

With about 20 minutes left to train, Hooper wrapped his biceps in blood restriction cuffs, which have been shown to help increase hypertrophy. (1) Although he performed fewer working sets than Schwarzenegger’s protocol, Hooper still achieved an excellent muscle-building stimulus.

Aiming to hit his biceps from multiple angles, the reigning WSM completed four rounds of a four-part circuit that included the following exercises:

• Standing Barbell Curl — Used a 70-pound (31.8-kilogram) curl bar
• Barbell Preacher Curl — Used the same 70-pound (31.8-kilogram) curl bar
• Alternating Dumbbell Curl — Used 50-pound (22.7-kilogram) dumbbells
• Concentration Curl — Used 45-pound (20.4-kilogram) dumbbells

By the time he cranked out his final rep, an exasperated and vascular version of Hooper seemed happy with the pump he achieved during the expedited biceps session.

Schwarzenegger-Style Back and Biceps Workout

Here’s a complete breakdown of the Arnold Schwarzenegger-inspired back and biceps workout Hooper performed.

• Wide-Grip Pull-Up — 5 x 8-12
• T-Bar Row — 5 x 8-12
• Single-Arm Dumbbell Row — 4 x 8-12
• Close-Grip Lat Pulldown — 4 x 8-12
• Standing Barbell Curl — 4 x 8-12
• Barbell Preacher Curl — 4 x 8-12
• Alternating Dumbbell Curl — 4 x 8-12
• Concentration Curl — 4 x 8-12

While you shouldn’t expect to see Mitchell Hooper enter a bodybuilding show anytime soon, the fact he’s willing to try different styles of training and share his honest feedback shows why he’s one of the more well-respected and popular strength athletes today. Already a world-class strongman, anything he does to improve in other areas will only make him a more fierce competitor moving forward.

Featured Image: Mitchell Hooper / YouTube

References

1. Wortman RJ, Brown SM, Savage-Elliott I, Finley ZJ, Mulcahey MK. Blood Flow Restriction Training for Athletes: A Systematic Review. Am J Sports Med. 2021 Jun;49(7):1938-1944. doi: 10.1177/0363546520964454. Epub 2020 Nov 16. PMID: 33196300.

The post Mitchell Hooper Tackles Arnold Schwarzenegger’s Brutal Back and Biceps Workout appeared first on Breaking Muscle.

The showdown between an American squad led by 2019 World’s Strongest Man Martins Licis and a British side headlined by legendary English strongman Eddie Hall featured seven events during a single-day competition that took place on Nov. 18, 2023, at the M&S Bank Arena in Liverpool, England. After watching their home team claim the crown in 2022, UK fans witnessed Team USA put together a winning effort that included a record-setting performance by Kevin Faires in the latest show from the Giants Live World’s Strongest Man Arena Tour.

Both teams had a mix of female and male athletes squaring off in a series of challenges that tested their strength, power, and conditioning. Teams earned three points for an event win, with a bonus point given to the team that had the top overall performer in each of the first six events. Despite a furious comeback attempt by Hall’s squad, Singleton — winner of both the 2023 Giants Live Strongman Classic and the 2023 Giants Live World Open — sealed the victory for the Americans by hoisting a 551-pound (250-kilogram) weight onto the final step of the “Power Stairs.”

Here are the full results from the seven events, along with an overview of what each entailed.

Event 1: Sandbag Steeplechase

Each competitor had to pick up a sandbag and move quickly to drop it over a hurdle set at the 10-meter point. After retrieving it from the other side, the athlete had to go another 10 meters before heaving it onto a table placed at the 20-meter mark. Men worked with 330.7 pounds (150 kilograms), with women using 220.5-pound (100-kilogram) sandbags.

Team USA won the Sandbag Steeplechase by a sizable margin of nearly 35 seconds for a total of four points.

Team USA (Total Time — 2:39.39 seconds)

• Inez Carrasquillo — 18.20 seconds
• Rob Kearney — 21.39 seconds
• Nadia Stowers — 22.69 seconds
• Kevin Faires — 20.44 seconds
• Erin Murray — 19.59 seconds
• Spenser Remick — 21.39 seconds
• Inez Carrasquillo — 18.19 seconds
• Evan Singleton — 17.56 seconds (bonus point)

Team UK (Total Time — 3:13.87 seconds)

• Andrea Thompson — 33.57 seconds
• Gavin Bilton — 17.66 seconds
• Lucy Underdown — 32.47 seconds
• Mark Felix — 29.63 seconds
• Donna Moore — 24.43 seconds
• Luke Stoltman — 18.00 seconds
• Rebecca Roberts — 19.99 seconds
• Tom Stoltman — 18.12 seconds

[Related: The Best HIIT Workouts With Bodyweight, With Kettlebells, and More]

Event 2: Farmer’s Walk

A classic strongman event, the Farmer’s Walk featured 40 meters of a grueling test of grip strength and endurance. The female athletes worked with 198.4 pounds (90 kilograms) in each hand, with the males carrying 308.6 pounds (140 kilograms) on each side.

Team USA defeated Team UK in the second event thanks to another top performance by Singleton that gave his squad a second bonus point.

Team USA (Total Time — 3:04.90 seconds)

• Inez Carrasquillo — 21.68 seconds
• Spenser Remick — 23.26 seconds
• Nadia Stowers — 34.25 seconds
• Martins Licis — 21.12 seconds
• Erin Murray — 24.65 seconds
• Kevin Faires — 20.36 seconds
• Gabi Dixson — 21.48 seconds
• Evan Singleton — 18.10 seconds (bonus point)

Team UK (Total Time — 3:13.65 seconds)

• Andrea Thompson — 21.87 seconds
• Gavin Bilton — 25.17 seconds
• Lucy Underdown — 26.55 seconds
• Luke Stoltman — 20.11 seconds
• Donna Moore — 32.53 seconds
• Tom Stoltman — 19.94 seconds
• Rebecca Roberts — 20.87 seconds
• Mark Felix — 26.61 seconds

[Related: 11 Loaded Carry Variations Worth Trying]

Event 3: Axle Deadlift

A test of deadlift proficiency had the men use 793.7-pound (360-kilogram) axles — a weight that proved incredibly challenging. Meanwhile, the women put together some impressive totals utilizing 485-pound (220-kilogram) axles.

Team UK secured the win over Team USA by five total reps on the back of a bonus point-earning showing by Lucy Underdown.

Team USA (Total Reps — 23 reps)

• Gabi Dixson — 10 reps
• Nadia Stowers — Six reps
• Rob Kearney — Four reps
• Evan Singleton — Three reps

Team UK (Total Reps — 28 reps)

• Lucy Underdown — 13 reps (bonus point)
• Andrea Thompson — Eight reps
• Gavin Bilton — Four reps
• Tom Stoltman — Three reps

[Related: 7 Tips to Perfect Your Deadlift Form]

Event 4: Circus Dumbbell

Arguably the most technically difficult event on the schedule, the Circus Dumbbell tested the athletes’ explosive power and coordination with an overhead press. Licis smartly used his joker card to maximize the potential point haul for his squad — and the move paid off.

Team USA won by three total reps, with Singleton earning his third bonus point by topping all competitors with seven reps. The joker card allowed the Americans to earn double the points.

Team USA (Total Reps — 22 reps)

• Nadia Stowers — Four reps
• Inez Carrasquillo — Five reps
• Rob Kearney — Six reps
• Evan Singleton — Seven reps (bonus point)

Team UK (Total Reps — 19 reps)

• Donna Moore — Four reps
• Andrea Thompson — Six reps
• Luke Stoltman — Six reps
• Gavin Bilton — Three reps

[Related: 8 Overhead Press Variations for Stronger Shoulders]

Event 5: Wrecking Ball Hold

First held at the Giants Live Strongman Open earlier this year, this event tested the athletes’ grip power and willpower. Kevin Faires, who placed ninth at the 2023 Giants Live Strongman Classic, cemented his place in strongman history books by setting a World Record by keeping the wrecking ball in place for nearly two minutes.

However, Team UK still emerged victorious thanks to 18-time WSM competitor Mark Felix recording a highly impressive time of his own that gave his squad the decisive edge.

Team USA (Total Time — 4:01.84 seconds)

• Gabi Dixson — 6.84 seconds
• Nadia Stowers — 46.01 seconds
• Kevin Faires — 1:53.00 seconds (World Record)
• Evan Singleton — 1:15.99 seconds

Team UK (Total Time — 4:23.30 seconds)

• Lucy Underdown — 46.43 seconds
• Rebecca Roberts — 57.47 seconds
• Gavin Bilton — 1:02.02 seconds
• Mark Felix — 1:37.38 seconds

[Related: The 10 Best Medicine Ball Exercises for Power, Conditioning, and More]

Event 6: Tug of War

Eddie Hall confidently used his joker card in an old-fashioned tug-of-war contest. The three-part battle started with separate showdowns between four-person male and female teams and concluded with an eight-a-side mixed-gender dual.

Unfortunately for Team USA, all three rounds went to Team UK, who closed the gap to just three points heading into the last event.

Pull 1: Women

Team UK (Moore, Roberts, Thompson, and Underdown) defeats Team USA (Carrasquillo, Dixson, Murray, and Stowers)

Pull 2: Men

Team UK (Bilton, Felix, L. Stoltman, and T. Stoltman) defeats Team USA (Kearney, Licis, Remick, Singleton)

Pull 3: Mixed

Team UK (Moore, Roberts, Thompson, Underdown, Bilton, Hall, L. Stoltman, and T. Stoltman) defeats Team USA (Carrasquillo, Dixson, Murray, Stowers, Faires, Kearney, Licis, and Remick)

[Related: Australian Strongman Smashes World Record by Pulling 44,753-Pound Crane]

Event 7: Power Stairs

The last event had three men and two women alternate carrying a weight each to the top of a set of stairs. While the men worked with 496-pound (225-kilogram) and 551.2-pound (250-kilogram) weights, the women used 275.6-pound (125-kilogram) and 286.6-pound (130-kilogram) weights.

Between having a 1.5-second head start due to their three-point lead and executing the challenge with excellent technique, Team USA stormed to the top of the stairs and secured the World’s Strongest Nation title.

[Related: The 8 Best Upper Body Pulling Exercises]

Ultimately, all the athletes showcased tremendous class and respect for one another while putting their bodies on the line for the sake of national pride. With the teams splitting the first two matchups, the third iteration of the World’s Strongest Nation should be even more competitive. Only time will tell whether Team USA can become the first back-to-back winners in the contest’s brief history.

Featured Image: Giants Live Strongman / Instagram

The post Team USA Topples Team UK for 2023 World’s Strongest Nation Title appeared first on Breaking Muscle.