How to do the Ski Erg Reverse Fly
- Stand facing the ski erg, holding opposite handles so the cables cross.
- Start with your arms extended in front at head height, hands together.
- Sweep both arms down and out until your hands reach hip height.
- Slowly return your arms to head height along the same arc.
Full technique — 7 steps
- Stand facing the ski erg with your feet about hip-width apart.
- Take the left handle in your right hand and the right handle in your left hand so the cables cross.
- Start with your arms extended in front of you at head height, hands close together.
- Keep a slight bend in your elbows and set your shoulders down away from your ears.
- Sweep both arms down and out to your sides until your hands reach hip height.
- Keep your torso upright without hinging at the hips or bending your knees.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
No equipment
- Bodyweight Rear Delt Flye Same level
- Plank Rear Delt Flye Harder
Kettlebell
- Single Arm Kettlebell Rear Delt Flye 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.
- This exercise Ski Erg Reverse Fly
- Harder Tall Kneeling Ski Erg Reverse Fly
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).
