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Exercise 2142 · REF vpQaQkH

Ski Ergometer exercise animation

Ski Ergometer

Category
Upper Arms
Target
Triceps

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

  1. Adjust the seat height and footrests to a comfortable position.
  2. Grasp the handles with an overhand grip, palms facing down.
  3. Sit up straight with your feet flat on the footrests.
  4. Extend your arms straight out in front of you, keeping your elbows slightly bent.
  5. Engage your triceps and push the handles down towards your thighs.
  6. Pause for a moment at the bottom, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

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 Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have skierg machine? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Ski Ergometer work?
The Ski Ergometer primarily targets the triceps, with the shoulders and forearms assisting.
What equipment do I need for the Ski Ergometer?
The Ski Ergometer is done with a skierg machine.
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.