Which muscles does the ski erg work?

The ski erg mainly works your cardio and lats. It also involves your triceps and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the ski erg in SweatByte?

Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

Ski Erg: how to do it and muscles worked

The ski erg mainly works your cardio and lats, with help from your triceps and abs. You need a ski erg.

Muscles worked

Main

Helping

How to do the ski erg

1
Stand facing the machine with feet shoulder-width apart and grip the handles overhead with arms extended, chest tall. Keep your knees slightly bent.
2
Pull the handles down and back toward your hips with straight arms, hinging at the hips and bending your knees as you go. Let your core drive the move.
3
Return to the start by standing tall and letting the handles rise. Breathe out on the pull and keep a steady rhythm. Start with a gentle pace.

Form tip: Use your whole body, not just your arms. Keep your back flat and ease off if your lower back or shoulders feel strained.

Common questions

Which muscles does the ski erg work?: The ski erg mainly works your cardio and lats. It also involves your triceps and abs.
What equipment do I need for the ski erg?: You need a ski erg.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the ski erg in SweatByte?: Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.