Beginner
SKI ERGOMETER
Upper arms
Body Part
Triceps
Target Muscle
Skierg machine
Equipment
Beginner
Difficulty
Target Muscles
Triceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and footrests to a comfortable position.
2
Step:2 Grasp the handles with an overhand grip, palms facing down.
3
Step:3 Sit up straight with your feet flat on the footrests.
4
Step:4 Extend your arms straight out in front of you, keeping your elbows slightly bent.
5
Step:5 Engage your triceps and push the handles down towards your thighs.
6
Step:6 Pause for a moment at the bottom, then slowly return to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
