# Ski Erg Reverse Fly

A standing reverse fly on a ski erg, pulling the two handles with the cables crossed. Your straight arms sweep from head height down and out to your sides, training the rear delts, lats and upper back.

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

## Muscles worked

- Rear delts: 9/10
- Lats: 7/10
- Rhomboids: 6/10
- Traps: 5/10
- Teres major: 5/10
- Triceps: 3/10

## How to do the Ski Erg Reverse Fly

1. Stand facing the ski erg, holding opposite handles so the cables cross.
2. Start with your arms extended in front at head height, hands together.
3. Sweep both arms down and out until your hands reach hip height.
4. Slowly return your arms to head height along the same arc.

### Full technique — 7 steps

1. Stand facing the ski erg with your feet about hip-width apart.
2. Take the left handle in your right hand and the right handle in your left hand so the cables cross.
3. Start with your arms extended in front of you at head height, hands close together.
4. Keep a slight bend in your elbows and set your shoulders down away from your ears.
5. Sweep both arms down and out to your sides until your hands reach hip height.
6. Keep your torso upright without hinging at the hips or bending your knees.
7. Return along the same arc until your hands meet again at head height.

## Common mistakes

- Bending elbows through the pull
- Shrugging shoulders during the pull
- Hinging forward into a ski stroke
- Swinging torso to move weight
- Letting the handles pull your arms back up

## Form cues

- Slight elbow bend
- Keep torso fixed
- Move from the shoulders
- Keep shoulders down

## How much to do

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

- **Cable machine**: [Single Arm Bent Over Cable Rear Delt Flye](https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/)
- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/)
- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)

## Where to start and where to go next

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

- **This exercise: Ski Erg Reverse Fly — Beginner**
- Harder: [Tall Kneeling Ski Erg Reverse Fly](https://seto.fit/exercises/tall-kneeling-ski-erg-reverse-fly/) — Beginner

## Quick answers

### What muscles does the Ski Erg Reverse Fly work?

Primary: Rear delts 9/10, Lats 7/10. Also works: Rhomboids 6/10, Traps 5/10, Teres major 5/10, Triceps 3/10.

### When should I do the Ski Erg Reverse Fly in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Ski Erg Reverse Fly?

Strength: 3 sets of 10–12 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 Reverse Fly?

Cable machine: Single Arm Bent Over Cable Rear Delt Flye. No equipment: Bodyweight Rear Delt Flye, Plank Rear Delt Flye. Kettlebell: Single Arm Kettlebell Rear Delt Flye.

### What is a harder version of the Ski Erg Reverse Fly?

Tall Kneeling Ski Erg Reverse Fly (Beginner).

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

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