Tall Kneeling Ski Erg Reverse Fly — how to, muscles worked, alternatives

How to do the Tall Kneeling Ski Erg Reverse Fly

Kneel tall 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

Kneel tall on both knees facing the ski erg, with your hips extended and torso upright.
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 hips and torso still without sitting back toward your heels.
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
Sitting back toward the heels
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
Stay tall on your knees

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

Chest Supported Resistance Band T-Raise Easier

Cable machine

Single Arm Bent Over Cable Rear Delt Flye 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.

Easier Ski Erg Reverse Fly Beginner
This exercise Tall Kneeling Ski Erg Reverse Fly Beginner

Too hard for now? Start with the Ski Erg Reverse Fly.

Quick answers

What muscles does the Tall Kneeling Ski Erg Reverse Fly work?

Primary: Rear delts 9/10, Lats 7/10. Also works: Upper back 6/10, Rhomboids 6/10, Teres major 5/10, Triceps 4/10.

When should I do the Tall Kneeling 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 Tall Kneeling Ski Erg Reverse Fly?

Strength: 3 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, 3–4 reps in reserve.