Ski Ergometer Cross Country Ski Reverse Fly Pull

Category

Cardio

Difficulty

Intermediate

Equipment

Ski Ergometer

Primary muscles

Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Posterior Deltoids

Secondary muscles

Rectus Abdominis, Obliques, Triceps Brachii

How to do it

1. 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.
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.