Upper Arms Exercise · Skierg Machine
Ski Ergometer
- Category
- Upper Arms
- Equipment
- Skierg Machine
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Ski Ergometer is a targeted isolation upper arms movement designed to train the Triceps with direct engagement of the Forearms.
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The ski erg mimics the double-pole motion of cross-country skiing — pulling handles down and back using the lats, triceps, and core rather than the legs, which makes it a rare cardio machine that hammers the upper body instead of sparing it. It's a favorite in conditioning circuits precisely because it fatigues the arms and core fast, unlike a bike or treadmill. Drive from the hips and core, not just the arms, or you'll gas out early.
How to Do the Ski Ergometer
- Set the seat height and footrests to a comfortable position.
- Grip the handles with an overhand grip, palms facing downward.
- Sit tall with your feet flat on the footrests.
- Reach your arms straight out in front of you, elbows slightly bent.
- Engage your triceps and drive the handles down toward your thighs.
- Hold briefly at the bottom, then slowly return to start.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint elbow extension isolating the triceps brachii (lateral, medial, and long heads). Keep upper arm fixed to prevent shoulder momentum.
Common Mechanical Mistakes & Form Errors to Avoid
- Flaring Elbows Outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.
- Moving the Upper Arms: Swinging the humerus back and forth turns the movement into a lat pullover rather than isolated elbow extension.
- Incomplete Lockout Extension: Stopping short of full arm extension prevents full recruitment of the triceps medial and lateral heads.
Proper Breathing Patterns & Core Engagement
Inhale as elbow flexes to full stretch; exhale as forearm extends straight.
Add the Ski Ergometer to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Individuals with triceps tendon irritation at the elbow should avoid excessive deep elbow flexion (>90°) on skull crushers and prefer cable pressdowns. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Ski Ergometer primarily targets the Triceps, with Shoulders as the primary synergist muscle group, along with the Forearms.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have skierg machine? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
FAQ
- What muscles does the Ski Ergometer work?
- The Ski Ergometer primarily targets the triceps as the primary agonist. Synergist assistance is provided by the shoulders along with the forearms. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Ski Ergometer?
- The Ski Ergometer is performed using a skierg machine. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Ski Ergometer?
- The most frequent error is flaring elbows outward: Allowing elbows to wing outward during pushdowns or extensions shifts tension to the chest and shoulders while stressing elbow ligaments.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Ski Ergometer?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Ski Ergometer?
- If you don't have access to a skierg machine, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.