Zirv Fitness
Cardio exercise

SkiErg

How to do it

  1. Stand facing the machine with feet hip width apart and grip a handle in each hand at the top of the cable.
  2. Hinge from the hips and pull both handles down and back past the thighs, driving through the shoulders and latissimus dorsi.
  3. Brace the core throughout the pull to transfer force from the legs into the arms rather than rounding the low back.
  4. Let the handles reset overhead on a controlled recovery before starting the next stroke.
  5. Match the breathing to the stroke, exhaling on the pull and inhaling on the return.
  6. Hold a steady cadence for the interval, avoiding a rushed stroke that shortens the pulling range.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Cable Row (Rope)Human FlagMedicine Ball Rotational ThrowMedicine Ball Side ThrowSandbag SlamSkin the Cat
Type
Cardio
Equipment
Ski Erg
Primary muscles
Shoulders, Latissimus Dorsi, Core
Measured in
Reps