10 Best Ski Ergometer Alternatives for Triceps Strength

The Ski Ergometer is done standing. Ranked closest by our scoring: the Alternating Hang Clean, the Straight-arm Pulldown and the Barbell Shrug.

Ski ErgometerWatch the Ski Ergometer

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Ski Ergometer

The steps for the Ski Ergometer itself, so you can judge how close each substitute below really is.

Triceps, with shoulders, forearms · Other · Intermediate · Compound

  1. Adjust the seat height and footrests to a comfortable position.
  2. Grasp the handles with an overhand grip, palms facing down.
  3. Sit up straight with your feet flat on the footrests.
  4. Extend your arms straight out in front of you, keeping your elbows slightly bent.
  5. Engage your triceps and push the handles down towards your thighs.
  6. Pause for a moment at the bottom, then slowly return to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Ski Ergometer Alternatives

10 substitutes, ranked by how closely each one matches the Ski Ergometer on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Alternating Hang Clean

    1. Alternating Hang Clean

    63% match

    Hamstrings · Intermediate · Compound

    A looser match: it works the hamstrings rather than the triceps.

    • Kettlebell
    How to perform it
    1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
    2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
    3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, not triceps
    • Equipment: free weights, not a cardio machine
    • Body position: standing, the same as the Ski Ergometer
    • Balance: harder to stay steady on than the Ski Ergometer
  2. Straight-arm Pulldown

    2. Straight-arm Pulldown

    61% match

    Lats · Intermediate · Compound

    A looser match: it works the lats rather than the triceps.

    • Cable
    How to perform it
    1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
    2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
    3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
    4. While keeping the arms straight, go back to the starting position while breathing in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not triceps
    • Equipment: a cable, not a cardio machine
    • Body position: standing, the same as the Ski Ergometer
  3. Barbell ShrugPlay demonstration

    3. Barbell Shrug

    60% match

    Traps · Beginner · Isolation

    A looser match: it works the traps rather than the triceps.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
    2. Keep your arms straight and your back straight throughout the exercise.
    3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
    4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not triceps
    • Equipment: free weights, not a cardio machine
    • Body position: standing, the same as the Ski Ergometer
    • Balance: harder to stay steady on than the Ski Ergometer
  7. Hang Clean - Below The Knees

    7. Hang Clean - Below The Knees

    56% match

    Quads · Advanced · Compound

    A looser match: it works the quads rather than the triceps.

    • Barbell
    How to perform it
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
    2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
    3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
    4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: quads, not triceps
    • Equipment: free weights, not a cardio machine
    • Body position: standing, the same as the Ski Ergometer
    • Balance: harder to stay steady on than the Ski Ergometer

Ski Ergometer FAQ

What muscles does Ski Ergometer work?

The Ski Ergometer primarily loads the triceps through repeated elbow extension while also engaging the lats, posterior deltoids, and core for stabilization. Biomechanically it combines shoulder extension and elbow extension, so you get compound upper-arm and back recruitment.

What is the best bodyweight alternative to Ski Ergometer?

Dips are the top bodyweight substitute because they replicate vertical pushing torque and demand strong elbow extension. Cue a slight forward lean, tuck the elbows, and fully extend the elbows to emphasize triceps activation and scapular control.

Can I build muscle without doing Ski Ergometer?

Yes. You can build triceps and upper-arm muscle using presses, dips, pushdowns, and extensions that provide enough volume and progressive overload. Focus on full range of motion, controlled eccentrics, and increasing load or reps to drive hypertrophy.

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