Exercise guide · Beginner · Cardio

Ski Ergometer: How to Do It & Muscles Worked

The ski ergometer exercise targets the triceps and simulates the motion of cross-country skiing using a skierg machine. It also engages the shoulders and forearms, providing a cardiovascular and strength workout.

Primary muscles
Triceps
Secondary muscles
Forearms , Shoulders
Equipment
Skierg Machine
Level · type
Beginner · Cardio
Demonstration of the ski ergometer
Front view: muscles worked by the ski ergometer. Primary: triceps. Secondary: forearms and shoulders.
Back view: muscles worked by the ski ergometer. Primary: triceps. Secondary: forearms and shoulders.
Primary Secondary

How to do the ski ergometer

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

Ski Ergometer alternatives

More exercises that train the triceps as their main target:

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.