Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

SkiErg

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats, Triceps

Also abs, glutes

You need

Rower / SkiErg

How to do itPictures · 3 steps
1Start
2Pull down
Main musclesAlso working
  1. 1Hinge as you pull, arms finish by your hips
  2. 2Power comes from the hips and lats
  3. 3Let the handles rise back up

Most common mistake

Pulling with just the arms.

Watch a demo

Good for

  • Top 10 for hybrid
  • Carries straight over to hybrid

Compare with

vs Wall Ballvs Rowing Machinevs Treadmill Run
A
For hybrid
#10 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

A race station. Train it at race pace.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ABulgarian Split SquatDumbbell
  • ATreadmill RunMachine

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