Back · Bodyweight
Ski Ergometer
How to do the ski ergometer, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Stand tall and grip the ski machine handles overhead. Drive your hands down and back while hinging at your hips, then return to the top and repeat in a continuous double-pole rhythm for cardio and conditioning.
- 1Lats, core, and triceps driving the handles down
- 2Hips hinging to add power to each pull
- 3Continuous, rhythmic pulls with strong breathing
Common mistakes
- Pulling with only your arms and ignoring your hips
- Rounding your back at the bottom of the pull
- Standing fully upright with stiff, locked legs
Muscles worked
The ski ergometer mainly works the lats, with the triceps, forearms, lower back, upper abs, lower abs, upper traps, mid traps, lower traps, obliques, glutes, hamstrings, and rear delts assisting.
- LatsPrimary
- TricepsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- Rear DeltsSupport
- BicepsMinor
- QuadsMinor
- CalvesMinor
Kovo programs the ski ergometer for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.