How to do the Ski Erg Straight Arm Pulldown
- Stand on the platform, a handle in each hand, arms overhead.
- Keep your elbows nearly straight and a slight knee bend.
- Sweep both handles down in an arc to your hips.
- Return the handles overhead slowly along the same arc.
Full technique — 6 steps
- Stand on the ski erg platform facing the machine with feet about hip-width apart and a slight knee bend.
- Grip one handle in each hand, palms facing each other, with arms reaching up and forward above your head.
- Keep your elbows nearly straight and set your shoulders down away from your ears.
- Sweep both handles down in an arc until your hands reach your hips.
- Lean only slightly forward, without hinging or squatting into the pull.
- Return along the same arc until your arms are overhead and lats fully lengthened.
Common mistakes
- Bending elbows through the pull
- Swinging torso to move weight
- Shrugging shoulders during the pull
- Stopping short of overhead stretch
- Hinging deep at the hips
Form cues
- Keep elbows nearly fixed
- Drive arms toward hips
- Let lats stretch overhead
- Shoulders stay down
- Move from the shoulders
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
No equipment
- Bodyweight Straight Arm Kickback Same level
Kettlebell
- Kettlebell Straight Arm Kickback Same level
Cable machine
- Lying Cable Pullover Harder
- Cable Straight Arm Pulldown Harder
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 Straight Arm Pulldown
- Harder Dumbbell Straight Arm Kickback
- Harder Bent Over Barbell Reverse Raise
Quick answers
What muscles does the Ski Erg Straight Arm Pulldown work?
Primary: Lats 9/10, Teres major 7/10. Also works: Rear delts 5/10, Triceps 5/10, Rhomboids 4/10, Traps 3/10.
When should I do the Ski Erg Straight Arm Pulldown in a workout?
Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.
How many sets and reps of the Ski Erg Straight Arm Pulldown?
Strength: 3–4 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3 reps in reserve.
What can I do instead of the Ski Erg Straight Arm Pulldown?
Resistance bands: Single Arm Resistance Band Straight Arm Pulldown, Resistance Band Floor Pullover. No equipment: Bodyweight Straight Arm Kickback. Kettlebell: Kettlebell Straight Arm Kickback. Cable machine: Lying Cable Pullover, Cable Straight Arm Pulldown.
What is a harder version of the Ski Erg Straight Arm Pulldown?
Dumbbell Straight Arm Kickback (Beginner), Bent Over Barbell Reverse Raise (Intermediate).
