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Cardio · Skierg Machine
Ski Ergometer Cross Country Ski Reverse Fly Pull
Ski Ergometer Cross Country Ski Reverse Fly Pull is an intermediate isolation cardio exercise that works the cardiovascular system (cardio), with the core and arms assisting. It needs a skierg machine. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Skierg Machine
- Category
- Cardio
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Rhomboids, Trapezius
- Shoulders · Posterior Deltoids
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Arms · Triceps Brachii
How to do Ski Ergometer Cross Country Ski Reverse Fly Pull
- Stand in front of the ski ergometer machine with your feet shoulder-width apart, holding opposite handles with cables crossing. Extend your arms forward at head height.
- Begin by pulling both handles outward in a reverse fly motion, keeping a slight bend in your elbows and squeezing your shoulder blades together as your arms move out to your sides.
- Pause for a second when your arms are fully extended to the sides and slowly return your arms to the starting position with control, maintaining a steady rhythm.
- Repeat the movement for the desired duration or number of repetitions.
Form tips
- Exhale as you pull the handles outward and inhale as you return them to the starting position.
- Use a resistance level that provides enough challenge without compromising form.
- Focus on engaging your upper back and shoulder muscles throughout the movement.
Ski Ergometer Cross Country Ski Reverse Fly Pull alternatives
More cardiovascular system exercises
Ski Ergometer Cross Country Ski Reverse Fly Pull FAQ
What muscles does Ski Ergometer Cross Country Ski Reverse Fly Pull work?
Ski Ergometer Cross Country Ski Reverse Fly Pull mainly works the cardiovascular system in the cardio (Latissimus Dorsi, Teres Major, Rhomboids and Trapezius). The core and arms work as secondary muscles.
What equipment do you need for Ski Ergometer Cross Country Ski Reverse Fly Pull?
You need a skierg machine.
How many sets and reps of Ski Ergometer Cross Country Ski Reverse Fly Pull should I do?
Start with 1-3 rounds of 30-60 seconds. 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 Reverse Fly 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 Reverse Fly 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 Reverse Fly Pull?
Other exercises for the cardiovascular system include Alternating Hamstring Curl With Punch, Burpee To Pull-Up, Sled Battle Rope Pull and Air Swing Running.
For developers
Use Ski Ergometer Cross Country Ski Reverse Fly 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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