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Cardio · Skierg Machine
Ski Ergometer Cross Country Ski Alternating Arm Pull
Ski Ergometer Cross Country Ski Alternating Arm Pull is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the middle back, arms and core assisting. It needs a skierg machine. A typical prescription is 1-3 rounds of 30-60 seconds per side, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Skierg Machine
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Shoulders · Deltoids
- Upper Back · Rhomboids, Trapezius
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Arms · Biceps Brachii, Triceps Brachii
- Core · Rectus Abdominis, Obliques
How to do Ski Ergometer Cross Country Ski Alternating Arm Pull
- Stand in front of the ski ergometer machine with your feet shoulder-width apart, holding the handles above you with both hands.
- Begin by pulling one handle down towards your hip by extending your elbow downward.
- Alternate the movement by pulling the opposite handle down towards your hip while bending the other arm upward, mimicking a skiing motion.
- Continue alternating the arm pull movements at a steady pace. Repeat for the desired duration or number of repetitions.
Form tips
- Breathe steadily and rhythmically to maintain oxygen flow during the exercise.
- Adjust the resistance level if needed to provide a challenging but manageable workout.
- Use a full range of motion with the handles to engage your upper body muscles effectively.
Ski Ergometer Cross Country Ski Alternating Arm Pull alternatives
More cardiovascular system exercises
Ski Ergometer Cross Country Ski Alternating Arm Pull FAQ
What muscles does Ski Ergometer Cross Country Ski Alternating Arm Pull work?
Ski Ergometer Cross Country Ski Alternating Arm Pull mainly works the cardiovascular system in the cardio (Deltoids, Rhomboids and Trapezius). The middle back, arms and core work as secondary muscles.
What equipment do you need for Ski Ergometer Cross Country Ski Alternating Arm Pull?
You need a skierg machine.
How many sets and reps of Ski Ergometer Cross Country Ski Alternating Arm Pull should I do?
Start with 1-3 rounds of 30-60 seconds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ski Ergometer Cross Country Ski Alternating Arm Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Ski Ergometer Cross Country Ski Alternating Arm Pull burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Ski Ergometer Cross Country Ski Alternating Arm Pull?
Other exercises for the cardiovascular system include Sled Battle Rope Pull, Burpee To Pull-Up, Battle Rope Alternating Arm Waves and Gym Rowing Machine Normal Speed.
For developers
Use Ski Ergometer Cross Country Ski Alternating Arm Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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