Ski Ergometer
Learn how to do the Ski Ergometer with proper form and technique. This skierg machine exercise primarily targets your Triceps, with secondary emphasis on Shoulders, Forearms.
How to Do the Ski Ergometer
Follow these steps to perform the Ski Ergometer with correct form:
- 1Adjust the seat height and footrests to a comfortable position.
- 2Grasp the handles with an overhand grip, palms facing down.
- 3Sit up straight with your feet flat on the footrests.
- 4Extend your arms straight out in front of you, keeping your elbows slightly bent.
- 5Engage your triceps and push the handles down towards your thighs.
- 6Pause for a moment at the bottom, then slowly return to the starting position.
- 7Repeat for the desired number of repetitions.
Ski Ergometer Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- skierg machine
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Ski Ergometer?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Ski Ergometer work?
The Ski Ergometer primarily targets your Triceps. Secondary muscles worked include Shoulders, Forearms. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Ski Ergometer?
The Ski Ergometer requires skierg machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Ski Ergometer with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Ski Ergometer?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Ski Ergometer?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Ski Ergometer best for?
The Ski Ergometer fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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