Ski Ergometer
Also known as: skierg
- Primary muscleTriceps
- EquipmentCardio Machine
- DifficultyBeginner
- TypeCardio · Locomotion
Every stroke on the skierg is a downward drive from arms overhead, so the triceps, lats, and trunk power the machine while the legs mostly keep rhythm. That makes it a rare conditioning tool that spares tired legs, and interval work of thirty seconds to two minutes suits it well.
How to do the Ski Ergometer
- Adjust the seat height and footrests to a comfortable position.
- Grasp the handles with an overhand grip, palms facing down.
- Sit up straight with your feet flat on the footrests.
- Extend your arms straight out in front of you, keeping your elbows slightly bent.
- Engage your triceps and push the handles down towards your thighs.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Reach tall, hinge at the hips and drive the hands down past the thighs on every stroke.
Muscles worked
Common mistakes
- Pulling with the arms only — the pull starts with a hinge at the hips and a crunch of the torso, then the arms follow through.
- Standing straight up between pulls — keep a slight bend in the knees and hips so the legs help every stroke.
- Short, choppy strokes — reach high at the top and finish with the hands past the hips for a full stroke.
- Sprinting with no plan — pace to the length of the piece and keep the stroke rate steady.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
The ski erg works as a warm-up before upper body training or as a conditioning finisher. Alternate intervals on the ski erg with kettlebell swings for a hinge-heavy circuit.
Variations and alternatives
Similar exercises
Without cardio machine
Frequently asked questions
What muscles does the Ski Ergometer work?
The Ski Ergometer primarily works the triceps. It also involves the delts and forearms, which assist the movement and stabilise the joints.
Is the Ski Ergometer good for beginners?
Yes. The Ski Ergometer is rated beginner: it uses a cardio machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Ski Ergometer?
If you cannot do the Ski Ergometer, try the Ski Step. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Ski Ergometer, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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