Replicating Arm Pump off the bike

thorns
Profile picture for user thorns
Posts
723
Joined
4/25/2013
Location
NZ
thorns
Edited Date/Time 9/2/2022 4:47pm
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in my upper right arm which they chose not to operate on. Surgeons mentioned I could potentially suffer worse arm pump issues on things like dirt scooters in the future than I have in the past depending on how well the arm has 'healed' its veins etc.

Been off blood thinners for a year or so now, and woke up yesterday and have an extreme urge to get another bike, however before I splash the cash on bike and gear, kind of want to see if I can test how bad my arm pump may be? None of my old riding buddies ride anymore, so dont know anyone I can ask to spin a few laps on to give me a real world test of the old arm.
|
R VanKamp77
Profile picture for user R VanKamp77
Posts
499
Joined
8/15/2022
Location
Portland, TN US
R VanKamp77 8/30/2022 3:00pm
8/30/2022 3:00pm
thorns wrote:
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in...
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in my upper right arm which they chose not to operate on. Surgeons mentioned I could potentially suffer worse arm pump issues on things like dirt scooters in the future than I have in the past depending on how well the arm has 'healed' its veins etc.

Been off blood thinners for a year or so now, and woke up yesterday and have an extreme urge to get another bike, however before I splash the cash on bike and gear, kind of want to see if I can test how bad my arm pump may be? None of my old riding buddies ride anymore, so dont know anyone I can ask to spin a few laps on to give me a real world test of the old arm.
Bodyweight Hanging
Wrist curls into plate holds (referred to as a superset)
Grip trainers are alright
Dumbbell/cable hand contraction (let it hang low in your fingers and then make a fist - mimics bar gripping)
Rowing (like a concept 2)
Rack Pulls
Shoulder width barbell row

Any of these workouts but you're going to want to generally slow the repetitions down, while increase the total number of repetitions and sets. This will mimic riding. I like this dude, he's helpful. For example, do these workouts on a lighter weight, in quick succession, 5 sets of 30-40 repetition range.

https://www.youtube.com/shorts/EZToURVsCnw

https://www.youtube.com/shorts/gKmfiIDuHLo


You can also skip the gym and go see if you can spray a windex bottle like 100 times too lol
4
Chris99Flannery 8/30/2022 4:58pm
8/30/2022 4:58pm
Hanging from bars. Actually resolved most of my lifelong battle with arm pump. But horses for courses and all..
1
kNewc
Profile picture for user kNewc
Posts
1169
Joined
3/17/2017
Location
IN US
kNewc 8/31/2022 10:49am
8/31/2022 10:49am Edited Date/Time 8/31/2022 10:50am
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for more than 10 minutes. Great for grip/wrist/forearm strength. I know a couple of climbers that swear by them too.

11
R VanKamp77
Profile picture for user R VanKamp77
Posts
499
Joined
8/15/2022
Location
Portland, TN US
R VanKamp77 8/31/2022 1:23pm
8/31/2022 1:23pm
kNewc wrote:
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for...
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for more than 10 minutes. Great for grip/wrist/forearm strength. I know a couple of climbers that swear by them too.

Can you go into some more detail? Recommend one/show yours? I'm super intrigued lol. I've never seen one of those before.

The Shop

See All »
R66
Profile picture for user R66
Posts
1172
Joined
4/16/2021
Location
Atlanta, GA US
R66 8/31/2022 1:36pm
8/31/2022 1:36pm
You’ll go blind
15
FWYT
Profile picture for user FWYT
Posts
3534
Joined
5/25/2014
Location
San Diego, CA US
FWYT 8/31/2022 1:39pm
8/31/2022 1:39pm
The old rope-tied-to-bar-with-weight-at-the-end dealio. Then wind it up and down.
7
FWYT
Profile picture for user FWYT
Posts
3534
Joined
5/25/2014
Location
San Diego, CA US
FWYT 8/31/2022 1:39pm
8/31/2022 1:39pm
R66 wrote:
You’ll go blind
Shake Weight! hahaha
4
HusqFan3
Profile picture for user HusqFan3
Posts
719
Joined
4/30/2018
Location
Sammamish, WA US
HusqFan3 8/31/2022 2:08pm
8/31/2022 2:08pm
thorns wrote:
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in...
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in my upper right arm which they chose not to operate on. Surgeons mentioned I could potentially suffer worse arm pump issues on things like dirt scooters in the future than I have in the past depending on how well the arm has 'healed' its veins etc.

Been off blood thinners for a year or so now, and woke up yesterday and have an extreme urge to get another bike, however before I splash the cash on bike and gear, kind of want to see if I can test how bad my arm pump may be? None of my old riding buddies ride anymore, so dont know anyone I can ask to spin a few laps on to give me a real world test of the old arm.
R VanKamp77 wrote:
Bodyweight Hanging Wrist curls into plate holds (referred to as a superset) Grip trainers are alright Dumbbell/cable hand contraction (let it hang low in your fingers...
Bodyweight Hanging
Wrist curls into plate holds (referred to as a superset)
Grip trainers are alright
Dumbbell/cable hand contraction (let it hang low in your fingers and then make a fist - mimics bar gripping)
Rowing (like a concept 2)
Rack Pulls
Shoulder width barbell row

Any of these workouts but you're going to want to generally slow the repetitions down, while increase the total number of repetitions and sets. This will mimic riding. I like this dude, he's helpful. For example, do these workouts on a lighter weight, in quick succession, 5 sets of 30-40 repetition range.

https://www.youtube.com/shorts/EZToURVsCnw

https://www.youtube.com/shorts/gKmfiIDuHLo


You can also skip the gym and go see if you can spray a windex bottle like 100 times too lol
What's funny/ironic is that of all your suggestions, the windex probably most accurately mimics the feeling i experience in my arms when riding
1
R VanKamp77
Profile picture for user R VanKamp77
Posts
499
Joined
8/15/2022
Location
Portland, TN US
R VanKamp77 8/31/2022 2:18pm
8/31/2022 2:18pm
thorns wrote:
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in...
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in my upper right arm which they chose not to operate on. Surgeons mentioned I could potentially suffer worse arm pump issues on things like dirt scooters in the future than I have in the past depending on how well the arm has 'healed' its veins etc.

Been off blood thinners for a year or so now, and woke up yesterday and have an extreme urge to get another bike, however before I splash the cash on bike and gear, kind of want to see if I can test how bad my arm pump may be? None of my old riding buddies ride anymore, so dont know anyone I can ask to spin a few laps on to give me a real world test of the old arm.
R VanKamp77 wrote:
Bodyweight Hanging Wrist curls into plate holds (referred to as a superset) Grip trainers are alright Dumbbell/cable hand contraction (let it hang low in your fingers...
Bodyweight Hanging
Wrist curls into plate holds (referred to as a superset)
Grip trainers are alright
Dumbbell/cable hand contraction (let it hang low in your fingers and then make a fist - mimics bar gripping)
Rowing (like a concept 2)
Rack Pulls
Shoulder width barbell row

Any of these workouts but you're going to want to generally slow the repetitions down, while increase the total number of repetitions and sets. This will mimic riding. I like this dude, he's helpful. For example, do these workouts on a lighter weight, in quick succession, 5 sets of 30-40 repetition range.

https://www.youtube.com/shorts/EZToURVsCnw

https://www.youtube.com/shorts/gKmfiIDuHLo


You can also skip the gym and go see if you can spray a windex bottle like 100 times too lol
HusqFan3 wrote:
What's funny/ironic is that of all your suggestions, the windex probably most accurately mimics the feeling i experience in my arms when riding
Ask me how I know man...

End of a long day, blasting my bike with simple green, and it feels like the last moto of the day really went down in the driveway with a hose and board shorts lolol
2
zookrider62!
Profile picture for user zookrider62!
Posts
6825
Joined
12/22/2008
Location
Plano, TX US
zookrider62! 8/31/2022 2:20pm
8/31/2022 2:20pm
Rock climbing gives me really bad arm pump

Might seem insane, but using a screwdriver all day also replicates arm pump for me
KurtJ99
Profile picture for user KurtJ99
Posts
2322
Joined
2/6/2017
Location
CA US
KurtJ99 8/31/2022 2:47pm
8/31/2022 2:47pm
IMO you are going at this all wrong. Your arm pump will be a function of alot of things, especially how comfortable you are on the bike and how much you grip the bars.
- New, first ride back - expect arm pump quickly. As long as you are having fun and staying safe on the bike, nothing else matters.
- If after riding a while and pump is chronic and limiting your fun, then look for other solutions.

Arm pump concern should not influence your decision to get a bike.
2
Zycki11
Profile picture for user Zycki11
Posts
7675
Joined
4/1/2008
Location
Edwardsville, IL US
Zycki11 8/31/2022 3:36pm
8/31/2022 3:36pm
I have seen some useful tools in here but not for arm pump. The entire point of legs gripping the bike is to have more control and help alleviate arm pump. When you exercise you are literally arm pumping your way through workouts with each muscle. You are producing lactic acid while your muscle fibers rip and thus need to rebuild. You do not want to replicate this with your forearms. Climbers have great grip strength but with moto that comes naturally with time... Just get a bike, take your time and focus on technique and enjoy. Don't waste your time/money on something that is going to make matters worse
1
Permeance_Flux 8/31/2022 4:26pm
8/31/2022 4:26pm

Work up to No 1, then once you can easily get 10 reps transition to No 2.
1
R VanKamp77
Profile picture for user R VanKamp77
Posts
499
Joined
8/15/2022
Location
Portland, TN US
R VanKamp77 8/31/2022 4:34pm
8/31/2022 4:34pm
The thread was about imitating arm pump, not alleviating it
1
Rotaholic
Profile picture for user Rotaholic
Posts
1699
Joined
4/2/2013
Location
NZ
Rotaholic 8/31/2022 5:11pm
8/31/2022 5:11pm Edited Date/Time 8/31/2022 5:11pm
Any tools that give off large vibrations, like heavy hammer drills, gravel compactors, concrete breaker, heavy chainsaws etc.
The vibration, weight and re griping will burn your arms out in no time.
HusqFan3
Profile picture for user HusqFan3
Posts
719
Joined
4/30/2018
Location
Sammamish, WA US
HusqFan3 8/31/2022 7:06pm
8/31/2022 7:06pm
KurtJ99 wrote:
IMO you are going at this all wrong. Your arm pump will be a function of alot of things, especially how comfortable you are on the...
IMO you are going at this all wrong. Your arm pump will be a function of alot of things, especially how comfortable you are on the bike and how much you grip the bars.
- New, first ride back - expect arm pump quickly. As long as you are having fun and staying safe on the bike, nothing else matters.
- If after riding a while and pump is chronic and limiting your fun, then look for other solutions.

Arm pump concern should not influence your decision to get a bike.
We're all wrong about what exactly? He asked about methods of imitating arm pump not whether we think it should impact his decision to get a bike. #ReadingComprehension
1
soopah noviss 8/31/2022 8:11pm
8/31/2022 8:11pm
R VanKamp77 wrote:
Bodyweight Hanging Wrist curls into plate holds (referred to as a superset) Grip trainers are alright Dumbbell/cable hand contraction (let it hang low in your fingers...
Bodyweight Hanging
Wrist curls into plate holds (referred to as a superset)
Grip trainers are alright
Dumbbell/cable hand contraction (let it hang low in your fingers and then make a fist - mimics bar gripping)
Rowing (like a concept 2)
Rack Pulls
Shoulder width barbell row

Any of these workouts but you're going to want to generally slow the repetitions down, while increase the total number of repetitions and sets. This will mimic riding. I like this dude, he's helpful. For example, do these workouts on a lighter weight, in quick succession, 5 sets of 30-40 repetition range.

https://www.youtube.com/shorts/EZToURVsCnw

https://www.youtube.com/shorts/gKmfiIDuHLo


You can also skip the gym and go see if you can spray a windex bottle like 100 times too lol
HusqFan3 wrote:
What's funny/ironic is that of all your suggestions, the windex probably most accurately mimics the feeling i experience in my arms when riding
R VanKamp77 wrote:
Ask me how I know man... End of a long day, blasting my bike with simple green, and it feels like the last moto of the...
Ask me how I know man...

End of a long day, blasting my bike with simple green, and it feels like the last moto of the day really went down in the driveway with a hose and board shorts lolol
That's why you use a pump sprayer to apply the soap agent.

C'mon...this is first day stuff.Silly




2
thorns
Profile picture for user thorns
Posts
723
Joined
4/25/2013
Location
NZ
thorns 8/31/2022 8:23pm
8/31/2022 8:23pm
Thanks all for the suggestions, will have a go at some of the easiest suggestions and see how we go, fingers crossed it works out as the appeal of another dirt bike is very strong!

I guess worst case is I end with a sexy garage ornament?

Pit Row

See All »
Sawfish
Profile picture for user Sawfish
Posts
789
Joined
6/8/2013
Location
Las Vegas, NV US
Sawfish 8/31/2022 11:38pm
8/31/2022 11:38pm
I cut a piece off of a wooden dowel about 2’ long and attached a weight to it with a rope. Slowly twist it up in a throttle motion with both hands, then slowly twist it back down.
1
sumdood
Profile picture for user sumdood
Posts
8578
Joined
3/11/2013
Location
San Clemente, CA US
Fantasy
701st
sumdood 8/31/2022 11:53pm
8/31/2022 11:53pm
R VanKamp77 wrote:
The thread was about imitating arm pump, not alleviating it
kNewc's dynaflex ball into the lead.
moto12356999 9/1/2022 12:41am
9/1/2022 12:41am
Personally speaking if I get arm pump, it’s only in the right arm. So it makes sense it’s not a grip strength issue, it’s a throttle motion issue.

If you replicated the throttle motion for 15 mins, with a similar level of resistance, light weight on rope - bar like others have said that should be fine.

Key is high reps low weight, Def don’t want to be building muscle mass here.
thorns
Profile picture for user thorns
Posts
723
Joined
4/25/2013
Location
NZ
thorns 9/1/2022 1:07am
9/1/2022 1:07am
moto12356999 wrote:
Personally speaking if I get arm pump, it’s only in the right arm. So it makes sense it’s not a grip strength issue, it’s a throttle...
Personally speaking if I get arm pump, it’s only in the right arm. So it makes sense it’s not a grip strength issue, it’s a throttle motion issue.

If you replicated the throttle motion for 15 mins, with a similar level of resistance, light weight on rope - bar like others have said that should be fine.

Key is high reps low weight, Def don’t want to be building muscle mass here.
I was the same back when i was a regular rider, arm pump in the right arm, never the left. Really annoying the blod clot was in my right arm, definitely lost some strength in my dominant arm because of it.
kNewc
Profile picture for user kNewc
Posts
1169
Joined
3/17/2017
Location
IN US
kNewc 9/1/2022 5:58am
9/1/2022 5:58am
kNewc wrote:
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for...
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for more than 10 minutes. Great for grip/wrist/forearm strength. I know a couple of climbers that swear by them too.

R VanKamp77 wrote:
Can you go into some more detail? Recommend one/show yours? I'm super intrigued lol. I've never seen one of those before.
The one in the picture is the one I have. You can get them at Wal-Mart and I think I even saw them at CVS the other day. You basically get the ball rolling, then use your arm/wrists to get the ball gyro-scoping and rotating on the inside. It takes a bit of technique, but once you figure it out it's pretty easy. The rotating mass really pumps your hands/forearms and it works really well. There are tons of videos on YouTube. I've had friends and others say it's just like riding bike. I sit on the couch and use it while watching tv. Trust me, if you want something that simulates riding, this is it.
Springcreek
Profile picture for user Springcreek
Posts
287
Joined
6/18/2013
Location
Minneapolis, MN US
Springcreek 9/1/2022 5:59am
9/1/2022 5:59am
twisty single track Mt Bike riding, good for balance and grip.

much more fun
1
Mr. Afterbar
Profile picture for user Mr. Afterbar
Posts
2408
Joined
5/13/2019
Location
Green Bay, WI US
Mr. Afterbar 9/1/2022 7:20am
9/1/2022 7:20am
moto12356999 wrote:
Personally speaking if I get arm pump, it’s only in the right arm. So it makes sense it’s not a grip strength issue, it’s a throttle...
Personally speaking if I get arm pump, it’s only in the right arm. So it makes sense it’s not a grip strength issue, it’s a throttle motion issue.

If you replicated the throttle motion for 15 mins, with a similar level of resistance, light weight on rope - bar like others have said that should be fine.

Key is high reps low weight, Def don’t want to be building muscle mass here.
I get worse arm pump on my throttle arm, but I feel it has more to do with holding on tighter trying not to get whiskey throttle than it does rotating the throttle. I could be wrong. Just my 2 cents.
R VanKamp77
Profile picture for user R VanKamp77
Posts
499
Joined
8/15/2022
Location
Portland, TN US
R VanKamp77 9/1/2022 7:38am
9/1/2022 7:38am
kNewc wrote:
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for...
Nothing will simulate it better than one of these gyroscope grip exercisers. You get legit arm-pump with these guys. I can't hold on to it for more than 10 minutes. Great for grip/wrist/forearm strength. I know a couple of climbers that swear by them too.

R VanKamp77 wrote:
Can you go into some more detail? Recommend one/show yours? I'm super intrigued lol. I've never seen one of those before.
kNewc wrote:
The one in the picture is the one I have. You can get them at Wal-Mart and I think I even saw them at CVS the...
The one in the picture is the one I have. You can get them at Wal-Mart and I think I even saw them at CVS the other day. You basically get the ball rolling, then use your arm/wrists to get the ball gyro-scoping and rotating on the inside. It takes a bit of technique, but once you figure it out it's pretty easy. The rotating mass really pumps your hands/forearms and it works really well. There are tons of videos on YouTube. I've had friends and others say it's just like riding bike. I sit on the couch and use it while watching tv. Trust me, if you want something that simulates riding, this is it.
I should have told you, the picture didn't upload for me. It shows broken. Drop an amazon link please. I'm totally gonna get one.
kNewc
Profile picture for user kNewc
Posts
1169
Joined
3/17/2017
Location
IN US
kNewc 9/1/2022 7:46am
9/1/2022 7:46am
R VanKamp77 wrote:
Can you go into some more detail? Recommend one/show yours? I'm super intrigued lol. I've never seen one of those before.
kNewc wrote:
The one in the picture is the one I have. You can get them at Wal-Mart and I think I even saw them at CVS the...
The one in the picture is the one I have. You can get them at Wal-Mart and I think I even saw them at CVS the other day. You basically get the ball rolling, then use your arm/wrists to get the ball gyro-scoping and rotating on the inside. It takes a bit of technique, but once you figure it out it's pretty easy. The rotating mass really pumps your hands/forearms and it works really well. There are tons of videos on YouTube. I've had friends and others say it's just like riding bike. I sit on the couch and use it while watching tv. Trust me, if you want something that simulates riding, this is it.
R VanKamp77 wrote:
I should have told you, the picture didn't upload for me. It shows broken. Drop an amazon link please. I'm totally gonna get one.
Ha, here's a cheap one on Amazon
https://www.amazon.com/Strengthener-Exerciser-Auto-Start-Lotorr-Strengt…
1
coastie44
Profile picture for user coastie44
Posts
559
Joined
1/19/2013
Location
NorCal, CA US
coastie44 9/1/2022 8:10pm
9/1/2022 8:10pm Edited Date/Time 9/1/2022 8:11pm
thorns wrote:
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in...
Bit of a odd one perhaps, but long story short, been off a bike for 3-4 years, in that time also had a blood clot in my upper right arm which they chose not to operate on. Surgeons mentioned I could potentially suffer worse arm pump issues on things like dirt scooters in the future than I have in the past depending on how well the arm has 'healed' its veins etc.

Been off blood thinners for a year or so now, and woke up yesterday and have an extreme urge to get another bike, however before I splash the cash on bike and gear, kind of want to see if I can test how bad my arm pump may be? None of my old riding buddies ride anymore, so dont know anyone I can ask to spin a few laps on to give me a real world test of the old arm.
Is this really going to tell you anything? I get arm pump something fierce the first couple of rides after a longish layoff. If I used this thought process and tried to get arm pump and "test' myself with these techniques, I would never go riding.

So, I say buy a bike and a rower, use the rower a lot and ride a lot. If you still get arm pump, so what? You are still at the track having fun and that beats staying at home 10 of 10 times.
FLmxer
Profile picture for user FLmxer
Posts
7278
Joined
8/16/2006
Location
SouthWest, FL US
Fantasy
362nd
FLmxer 9/1/2022 9:08pm
9/1/2022 9:08pm
As others have said the weight tied to a rope and with your arms extended in front of you, wind the rope up and wind it down. Dont cheat going down. When people ask me what arm pump is I tell them to wind that up and down twice. They wonder why I ride after that pain.
thorns
Profile picture for user thorns
Posts
723
Joined
4/25/2013
Location
NZ
thorns 9/2/2022 4:47pm
9/2/2022 4:47pm
Guess I'll find out soon enough Wink
2

Post a reply to: Replicating Arm Pump off the bike