Triceps exercise · skierg machine
Ski Ergometer
The ski ergometer is a skierg machine exercise that targets the triceps, with the shoulders and forearms assisting.
- Target muscle
- Triceps
- Also works
- Shoulders, forearms
- Equipment
- Skierg machine
- Body part
- Upper arms
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the triceps. The shoulders and forearms work as secondary muscles. See all triceps exercises.
