Here's the Gist
I am an indoor cycling instructor, and I wrote this guide to help you adjust your spin bike handlebars to the proper distance. Riding with your handlebars too far away ruins your riding posture, drains your pedal power, and causes saddle soreness.
- Straining to reach, rounding your back, or experiencing saddle soreness are primary indicators that your handlebars are set too far away.
- When properly positioned, you can rest the heels of your hands comfortably with shoulders down, spine straight, and elbows gently bent.
- If you adjust your saddle forward to reach the handlebars, move it up one click to preserve your proper knee alignment.
- Inexpensive grip pads or handlebar extenders can solve reach issues on bikes that lack full four-way handlebar adjustability.
- Keep frame geometry in mind, because raising handlebars on a V-shaped frame inadvertently pushes them farther away from you.
- If you struggle with home bike setup, visit a local studio and ask an instructor to give you a performance fit.
Have you ever felt that you had to strain to reach your handlebars? Riding with your handlebars too far from your saddle is one of the biggest reasons for saddle soreness. Let’s break down how to set your handlebars up correctly every time you ride.
How do you tell if the handlebars are too far away?
One of the easiest ways to tell if your handlebars are too far away is the feeling of straining to reach them. If you feel your back rounding to be able to touch the handlebars barely, they need to come closer, or your saddle needs to move forward. Another way to tell if your handlebars are too far away is saddle soreness. Saddle soreness is a significant indicator that your bike handlebars are not set up correctly.
When we must reach for the handlebars, our body is not in the best riding position. Rounding our backs, rolling our shoulders, and stretching forward make a different part of our anatomy rest on the seat. Setting up your bike the right way decreases saddle soreness and allows the body to get into the correct position to be the most powerful it can be with every pedal stroke.
How far away should bike handlebars be?
When your handlebars are in the correct location, you should easily be able to rest the heel of your hands on the portion closest to you. This placement also includes the ability to ride with your shoulders down and back, maintain a straight spine, and have elbows gently bent. With the variety of indoor cycling bike designs available today, a complete bike setup will help to find a comfortable riding position and placement of the handlebars.
You might wonder what to do when the handlebar height is correct, but you are still reaching. Unfortunately, not all bikes offer 4-way adjustability. Four-way adjustability allows the handlebars to move fore/aft and up/down. For shorter riders, the four-way adjustability of the handlebars and saddle is crucial to find the right fit. For example, if you need to move your saddle closer to the handlebars, the same knee position is usually maintained if you move your saddle up one click if it has been moved forward by the same amount.
For those bikes that no matter how much you adjust your bike, you are still reaching for your handlebars, a grip pad or handlebar extender is another option. These items are usually affordable and can help fix handlebar issues for shorter riders.
How high should your handlebars be?
The height of your handlebars is usually a personal preference. Newer riders, those with back issues, or pregnant women should ride with their handlebars higher. As riders become more comfortable in the riding position, they can lower the handlebars to be slightly higher than the saddle. This lower handlebar position mimics the body positioning on a road bike.
One thing to pay attention to when deciding to raise your handlebars is the frame design of the spin bike. Most indoor cycling bike frames allow the handlebars to lift straight up, as pictured on my Bowflex C6 bike.
However, the handlebars move farther away when raised on a V-shaped design. Look at the C7 from Life Fitness as what happens when you lift a V-shaped frame’s handlebars. As you can see from the pictures, raising the handlebars for various models can have different outcomes.
Need Help? Take an In-person Class
If you are having difficulty finding the proper position on your spin bike at home, pop into a local studio and have your instructor set you up before class. I recommend always asking for a performance fit; this is the only way I fit my riders, as it helps get the rider into the best position for each stroke. Even if the bike isn’t the same, you will get to feel how it should be on your home bike.
Pro Tip: If you are new to cycling, are just new to that bike model, or just transitioned to cycling shoes, ask the instructor for help getting set up. We are here to help you!
FAQ
How do I extend my spin bike handlebars?
How do I know if my handlebars are too low?
Bottom Line
The correct handlebar position is dependent on the rider. Therefore, it should feel comfortable so you can focus on getting the most out of your ride.
Quick Answers
How do I know if my spin bike handlebars are too far away?
You will feel yourself straining to reach them, rounding your back, and rolling your shoulders. Another major indicator is saddle soreness. Stretching forward shifts your pelvis, forcing a different part of your anatomy onto the seat rather than keeping you in a comfortable, powerful riding position.
How far away should spin bike handlebars be?
You should easily be able to rest the heels of your hands on the portion of the handlebars closest to you. When the distance is correct, you can ride comfortably with your shoulders down and back, your spine straight, and your elbows gently bent.
What can I do if my spin bike handlebars do not adjust forward and back?
If your bike lacks four-way adjustability, try moving your saddle forward. Moving your saddle up one click when you move it forward usually maintains your knee position. If you are still reaching, an affordable handlebar extender or grip pad is another great option, especially for shorter riders.
How high should I set my spin bike handlebars?
Handlebar height is largely personal preference. I suggest keeping them higher for newer riders, pregnant women, or those with back issues. As you gain comfort, you can lower them to slightly higher than the saddle. Keep in mind that raising the handlebars on a V-shaped frame also pushes them farther away.
What are the signs that my spin bike handlebars are too low?
Your body will let you know if your handlebars are too low through pain in your lower back, neck, or shoulders. Tingling sensations in your fingers and wrists are another sign that your handlebars need to be raised.
Do you have a link for the handlebar extenders? I am not having any luck finding any. I just bought a used Nordictrack S22 and the handlebars are way too far.
Do you have a link for the handlebar extenders? I am not having any luck finding any. I just bought a used Nordictrack S22 and the handlebars are way too far.
My handlebars are too far for me to ride comfortably. How do I move them back?
Hi Lisa!
Which is your bike? Usually, there is a knob to move the handlebars fore and aft if the bike has a 4-way handlebar adjustability.
My handlebars are too far for me to ride comfortably. How do I move them back?
Hi Lisa!
Which is your bike? Usually, there is a knob to move the handlebars fore and aft if the bike has a 4-way handlebar adjustability.