How to do the Ski Erg Biceps Curl
- Stand facing the ski erg, a handle in each hand, palms facing each other.
- Reach your arms forward and up, upper arms at shoulder height.
- Curl the handles to the sides of your head, bending only your elbows.
- Slowly extend your elbows back toward the top pulleys.
Full technique — 7 steps
- Stand facing the ski erg with your feet about hip-width apart.
- Hold a handle in each hand with a neutral grip, palms facing each other.
- Start with your arms reaching forward and up toward the top pulleys.
- Keep your upper arms still at shoulder height as your forearms move.
- Curl the handles toward the sides of your head by bending only your elbows.
- Keep your torso upright without leaning back to pull.
- 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
Compared with similar variants
| Ski Erg Biceps Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Ski erg | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- High Resistance Band Hammer Curl Same level
- Incline Resistance Band Hammer Curl Same level
Dumbbells
- Dumbbell Two-Hand Hammer Curl Same level
- Goblet Curl Same level
Kettlebell
- Single Arm Kettlebell Curl Same level
- Kettlebell Goblet Curl Same level
Barbell
- Single Arm Barbell Curl Harder
- Landmine Concentration Curl Same level
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
- This exercise Ski Erg Biceps Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
