Ski Ergometer
Skip the guesswork: Ski Ergometer leans on straightforward equipment demands for elbow strength that finishes presses.
How to do 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.
Ski Ergometer Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Stop the set at the last rep that still looks like the first.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Common Ski Ergometer Mistakes
Letting the return phase happen on its own
Control the way back with the same effort you spend on the way out.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Ski Ergometer
Swap Ski Ergometer For
Ski Ergometer — Frequently Asked Questions
How do you 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. Use skierg Machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ski Ergometer work?
The Ski Ergometer primarily targets the triceps. It is classified as a arms exercise and is performed with skierg Machine.
How many sets and reps of the Ski Ergometer should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change one variable a week and let the rest stay put. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ski Ergometer good for beginners?
Not usually. The Ski Ergometer is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Ski Ergometer?
Try the Cable Reverse-grip Pushdown, Dumbbell Standing Bent Over One Arm Triceps Extension or the Smith Machine Incline Tricep Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
