# Ski Erg Biceps Curl

A standing biceps curl on a ski erg using a neutral grip on both handles. With your upper arms level in front, only the elbows bend against the top cords, training the biceps and forearms.

- Beginner · Isolation
- Equipment: Ski erg
- HD video: https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-face-biceps-curl-pull/video/male.mp4
- HTML: https://seto.fit/exercises/ski-erg-biceps-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 6/10
- Front delts: 3/10
- Rear delts: 3/10

## How to do the Ski Erg Biceps Curl

1. Stand facing the ski erg, a handle in each hand, palms facing each other.
2. Reach your arms forward and up, upper arms at shoulder height.
3. Curl the handles to the sides of your head, bending only your elbows.
4. Slowly extend your elbows back toward the top pulleys.

### Full technique — 7 steps

1. Stand facing the ski erg with your feet about hip-width apart.
2. Hold a handle in each hand with a neutral grip, palms facing each other.
3. Start with your arms reaching forward and up toward the top pulleys.
4. Keep your upper arms still at shoulder height as your forearms move.
5. Curl the handles toward the sides of your head by bending only your elbows.
6. Keep your torso upright without leaning back to pull.
7. Extend your elbows under control back toward the top pulleys.

## Common mistakes

- Turning it into a pulldown
- Letting elbows drop during the curl
- Leaning back to start reps
- Cutting off the bottom range
- Letting the cords snap the handles back

## Form cues

- Keep upper arms still
- Keep a neutral grip
- Curl beside your head
- Keep torso quiet
- Fully extend each rep

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 1 s, lift explosively
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [High Resistance Band Hammer Curl](https://seto.fit/exercises/high-resistance-band-hammer-curl/), [Incline Resistance Band Hammer Curl](https://seto.fit/exercises/incline-resistance-band-hammer-curl/)
- **Dumbbells**: [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/), [Goblet Curl](https://seto.fit/exercises/goblet-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Barbell**: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Ski Erg Biceps Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Ski Erg Biceps Curl work?

Primary: Biceps 9/10. Also works: Forearms 6/10, Front delts 3/10, Rear delts 3/10.

### Which joints does the Ski Erg Biceps Curl load?

Elbow: low, Wrist: low.

### When should I do the Ski Erg Biceps Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Ski Erg Biceps Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Ski Erg Biceps Curl?

Resistance bands: High Resistance Band Hammer Curl, Incline Resistance Band Hammer Curl. Dumbbells: Dumbbell Two-Hand Hammer Curl, Goblet Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Barbell: Single Arm Barbell Curl, Landmine Concentration Curl.

### What is an easier version of the Ski Erg Biceps Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Ski Erg Biceps Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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