Ski Ergometer Cross Country Ski Kneeling Reverse Fly Pull

Category

Cardio

Difficulty

Beginner

Equipment

Ski Ergometer

Primary muscles

Rhomboids, Trapezius, Posterior Deltoids

Secondary muscles

Rectus Abdominis, Obliques, Triceps Brachii

How to do it

1. Kneel on the floor facing the ski ergometer machine, holding opposite handles with cables crossing, arms extended forward at head height. Engage your core and keep your back straight.
2. 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.
3. 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.
4. 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.