ConditioningTime

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.

Exercise details

Primary muscle

Rear delts

Also works: Core, Triceps

Equipment
Cardio machine
Tracking
Time

Execution

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.

Workout tracker

Add this exercise to a workout and track your progress

Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.

  • Plan - add this exercise to a workout
  • Log - sets, weight and reps
  • Progress - history, records and volume
Add to a workoutSee how the workout tracker works

Similar exercises

Movements that use a similar pattern or train the same muscles.

All Rear delts exercises