Primary
Cardio
Secondary
Lats, Core, Triceps
Equipment
Machine
Difficulty
Intermediate
Type
Pull
Preview a first week that includes Ski Erg
MySetPlan shows you when to use Ski Erg, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
The Ski Erg simulates cross-country skiing's double-pole technique, delivering upper body-dominant cardio that challenges your lats, core, and triceps. Unlike rowing, the Ski Erg is entirely standing, allowing for explosive power output. This machine provides a unique training stimulus rarely replicated elsewhere.
When to use it
Use for upper body cardio or full-body conditioning.
Who it's for
Intermediate athletes wanting upper body focus.
Initiate each pull with your lats, not your arms, while hinging at your hips. Drive your hands down to your hips at the finish and breathe out forcefully with each pull.
See where Ski Erg fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Stand facing the Ski Erg with feet shoulder-width.
Reach up and grab handles overhead.
Pull handles down while hinging at hips.
Drive with lats and core, finishing hands by hips.
Return to start and repeat.
Initiate pull with lats, not arms.
Hinge at hips as you pull down.
Breathe out on the pull phase.
Maintain consistent rhythm.
Use the Ski Erg for upper body cardio, lat endurance, or full-body conditioning intervals. It pairs well with lower body exercises for balanced sessions. Choose this when you want intense cardio without leg fatigue.
Pulling only with arms.
On an upper-body pulling movement like the Ski Erg, this mistake can shift work away from your Lats. Keep your torso stable and guide the load through the intended pulling path.
Not hinging at hips.
Losing hip position during the Ski Erg changes the loading pattern and can reduce the intended work for your Lats. Keep your hips aligned with the setup cues and move only through the range you can control.
Rounding upper back.
Changing your back position during the Ski Erg can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Standing too close to machine.
On an upper-body pulling movement like the Ski Erg, this mistake can shift work away from your Lats. Keep your torso stable and guide the load through the intended pulling path.
Intermediate athletes wanting upper body focus.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-8 intervals of 250-500m. Rest 60-90 seconds.
MySetPlan places Ski Erg inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Ski Erg — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Ski Erg
Demo coming soon
Frequently Asked Questions About the Ski Erg
The Ski Erg primarily targets the Lats, Core, making it an effective exercise for cardio development. Secondary muscles worked during the Ski Erg include Triceps, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Glutes, Hamstrings.
The Ski Erg is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting upper body focus. Focus on proper technique and consider starting with easier variations.
For the Ski Erg, the recommended approach depends on your goals. 4-8 intervals of 250-500m. Rest 60-90 seconds. For strength, use 250-500m intervals. For muscle growth, perform 500-1000m intervals. For endurance, complete 2000m+ steady.
The Ski Erg typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Ski Erg include: Rowing Machine Intervals, Battle Rope Circuit, Kettlebell Swing (Cardio). These exercises target similar muscle groups as the Ski Erg and can be used as substitutes based on your equipment availability, gym setup, or training preferences.