Inclusion Criteria:  Men and women, 19-60 years of age. Confirmed diagnosis of traumatic SCI at the cervical or thoracic level (C7-T12), classified as A, B, C, or D (motor and sensory complete or incomplete) on the AIS scale. At least 3 years post-injury. Able to independently operate an arm ergometer. Have access to a wireless internet connection. Medically stable, able to provide informed consent.  Exclusion Criteria:  Cardiovascular or renal diseases. Pregnant women Orthopedic conditions that prevents arm ergomtery Upper extremity musculoskeletal conditions that prevents arm ergometry. Neurological disorder that prevents arm ergometry Participation in a structured exercise program currently or in the past 3 months.  Unable to perform exercise interventions  -