Ski Ergometer
Ski Ergometer is a cardiovascular conditioning – double-arm ski pull exercise involving Latissimus dorsi, Triceps brachii, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Triceps brachii, Rectus abdominis
- Secondary muscles
- Gluteus maximus, Hamstrings
- Exercise type
- Cardiovascular conditioning – double-arm ski pull
Exercise technique
- Setup
Face the machine with your feet hip-width apart and grasp the handles.
- Start
Reach your arms upward in front of your head while keeping your shoulders relaxed.
- Initiate the pull
Brace your abdominals and hinge slightly at the hips to direct the handles downward.
- Finish with the arms
Extend your elbows and bring your hands beside your thighs.
- Leg contribution
Bend your knees slightly during the pull to support your torso.
- Recovery
Extend your hips and knees again as you guide your hands upward under control.
- Rhythm
Pair a powerful downward pull with a calmer upward recovery.
Key technique points
- Coordinate your torso and arms during the pull.
- Hinge at your hips under control.
- Finish with your hands beside your thighs.
- Do not let the handles pull you upward.
- Keep the knee bend shallow.
- Keep your head in line with your spine.
Common mistakes
Pulling with only the arms
Do not omit the torso contribution and turn the movement into a triceps pushdown.
Rounding the lower back
Do not collapse your spine and slump forward during the pull.
Squatting deeply
Do not slow the skiing rhythm with excessive knee bend.
Throwing the hands backward
Do not fling your hands far behind your hips.
Compressing the shoulders
Do not force your arms against your ears during recovery.
Letting the cables go slack
Do not release the handles and lose cable tension on the return.
Frequently asked questions
Ski Ergometer: why is “Pulling with only the arms” a mistake?
Do not omit the torso contribution and turn the movement into a triceps pushdown.
Ski Ergometer: why is “Rounding the lower back” a mistake?
Do not collapse your spine and slump forward during the pull.
Ski Ergometer: why is “Squatting deeply” a mistake?
Do not slow the skiing rhythm with excessive knee bend.
Ski Ergometer: why is “Throwing the hands backward” a mistake?
Do not fling your hands far behind your hips.
Ski Ergometer: why is “Compressing the shoulders” a mistake?
Do not force your arms against your ears during recovery.
Ski Ergometer: why is “Letting the cables go slack” a mistake?
Do not release the handles and lose cable tension on the return.
What should I focus on when doing Ski Ergometer?
Coordinate your torso and arms during the pull. Hinge at your hips under control. Finish with your hands beside your thighs. Do not let the handles pull you upward. Keep the knee bend shallow. Keep your head in line with your spine.
Related exercises
- Kneeling Ab Wheel Rollout
- Machine-assisted Pull-up
- Resistance Band Row
- Band Triceps Pushdown
- Barbell Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.