What the Arc Trainer is
The Cybex Arc Trainer is a cardio machine that has you move your legs in an arcing path while holding handles, similar in feel to an elliptical but with a different motion. Most models let you adjust resistance and incline, and many have moving handles for upper-body involvement.
Main benefits
Low impact. Your feet stay on the pedals, so there is no landing shock as in running. Many people with sensitive knees or hips find it comfortable, though anyone with joint conditions should check with a clinician first.
Adjustable intensity. You can change resistance and incline to make a session easy or demanding. That makes it usable for warm-ups, steady cardio and intervals.
Lower-body emphasis. Higher incline settings tend to make the glutes, hamstrings and quadriceps work harder, according to manufacturer and trainer descriptions. Research on specific machine comparisons is limited, so treat claims about muscle activation with caution.
Whole-body option. Using the handles can add some upper-body involvement, though it is still primarily a cardio machine.
Beginner friendly. The movement is simple and supported, which can help people who are returning to exercise.
Is it good for belly fat?
The Arc Trainer will not burn belly fat selectively. Fat loss comes from an overall energy deficit, and where you lose it depends on genetics and hormones. The machine can help by letting you do regular, repeatable cardio with less joint stress. See our burning fat gym routine for how to combine cardio with lifting.
Does it build glutes?
It can train the glutes with endurance work, especially at higher incline settings. For meaningful muscle growth, though, heavy resistance training such as squats, hip thrusts and lunges is usually more effective; our glutes workout routine for the gym lays it out. Use the Arc Trainer as a complement.
Arc Trainer versus elliptical
Both are low-impact. The Arc Trainer is often described as having a more natural, stepping-like path and more adjustability in incline, while ellipticals vary widely by model. Which is better depends on comfort and what you enjoy. Try both and pick the one you will use regularly. For other machines, see the best cardio to do in the gym.
Sample workouts
- Steady session: 25 to 30 minutes at a pace where you can still talk
- Interval session: After a 5-minute warm-up, alternate 1 minute hard and 2 minutes easy for 6 to 8 rounds, then cool down (see max heart rate training for pacing by zones)
- Rest-day option: 20 minutes at easy effort, as described in cardio on rest days for fat loss
Limitations
The machine is not available at every gym, it does not build much strength compared with lifting, and the best results still depend on diet, sleep and consistency. If progress stalls, see weight loss plateau workout changes.