How to do the Alternating Arm Ski Erg
- Stand facing the machine, knees slightly bent, one handle high and one at your hip.
- Pull the high handle down past your hip as the other arm rises.
- Let your torso turn with each pull while your feet stay in place.
- Alternate arms at a steady rhythm for the whole interval.
Full technique — 7 steps
- Stand facing the machine with feet about hip width apart and handles overhead.
- Keep a slight bend in your knees and hold one handle in each hand.
- Start with one arm reaching up toward the machine and the other hand at your hip.
- Pull the high handle down past your hip with your lats as the other arm rises toward the top.
- Let your torso turn toward the pulling side while your legs and feet stay in place.
- Keep your hips over your feet instead of hinging forward on each pull.
- Keep alternating at a steady rhythm so each pull starts as the other arm reaches the top.
Common mistakes
- Pulling mostly with the arms
- Hinging at the hips on each pull
- Pulling both handles at once
- Cutting the stroke short
- Letting the handles snap upward
Form cues
- Pull from the lats
- Pull toward your hip
- Slight knee bend
- Don't shrug up
- Keep a steady rhythm
Quick answers
What muscles does the Alternating Arm Ski Erg work?
Primary: Lats 9/10, Rear delts 7/10. Also works: Teres major 6/10, Triceps 5/10, Rhomboids 5/10, Traps 4/10.
How many sets and reps of the Alternating Arm Ski Erg?
Strength: 4–6 sets of 10–20 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–5 sets of 30–45 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–4 sets of 45–90 reps, rest 1 min, 3–4 reps in reserve.
