How to do the Ski Erg Triceps Extension
- Stand with your back to the ski erg in a staggered stance.
- Hold the handles beside your head, upper arms at shoulder height.
- Straighten your arms forward and slightly up against the cords.
- Keep your upper arms still and elbows pointing forward throughout.
- Slowly bend your elbows, returning the handles beside your head.
Full technique — 7 steps
- Stand with your back to the ski erg and step one foot forward into a staggered stance.
- Hold a handle in each hand with a neutral grip, hands beside your head.
- Raise your upper arms to shoulder height with elbows bent and pointing forward.
- Tighten your stomach and keep your shoulders quiet as the movement comes only from the elbows.
- Extend your elbows to drive the handles forward and slightly up until your arms are straight.
- Keep your upper arms still at shoulder height as your forearms move.
- Bend your elbows and let the cords draw the handles back beside your head under control.
Common mistakes
- Letting upper arms swing
- Turning it into a press
- Stopping short of full extension
- Using excessive body momentum
- Letting the cords snap the handles back
Form cues
- Keep upper arms fixed
- Elbows point forward
- Move only at elbows
- Straighten arms fully
- Use a neutral grip
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Cable machine
Resistance bands
- Resistance Band Overhead Triceps Extension Same level
- Single Arm Resistance Band Triceps Pushdown Same level
No equipment
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 Triceps Extension
- Harder Dumbbell Overhead Triceps Extension
- Harder Barbell Skull Crusher
Quick answers
What muscles does the Ski Erg Triceps Extension work?
Primary: Triceps 9/10. Also works: Front delts 3/10, Lats 3/10.
When should I do the Ski Erg Triceps Extension 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 Triceps Extension?
Strength: 2–3 sets of 10–12 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 25–40 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Ski Erg Triceps Extension?
Dumbbells: Dumbbell Floor Skull Crusher, Incline Dumbbell Overhead Triceps Extension. Cable machine: Cable Overhead Triceps Extension (EZ Bar), Cross Cable Triceps Pushdown. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Resistance Band Triceps Pushdown. No equipment: Incline Bodyweight Triceps Extension, EZ Bar Overhead Triceps Extension.
What is a harder version of the Ski Erg Triceps Extension?
Dumbbell Overhead Triceps Extension (Beginner), Barbell Skull Crusher (Intermediate).
