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Barbell Skier

Barbell Skier

The Barbell Skier is an effective and challenging exercise that targets multiple muscle groups in your upper body and core. This compound movement mimics the motion of a skier skiing downhill, hence the name. It requires the use of a barbell, making it suitable for those who have access to gym equipment. The Barbell Skier primarily works your shoulders, upper back, and arms. As you perform the exercise, you engage your deltoids, trapezius, and rhomboids to initiate the pulling motion. This helps to strengthen and define these muscles, giving you a more sculpted upper body. Additionally, the Barbell Skier engages your core to provide stability and balance during the movement. You activate your abdominal muscles, including the rectus abdominis and obliques, to maintain proper form and control throughout the exercise. This not only helps to enhance your overall core strength but also contributes to better posture and spinal alignment. It's worth noting that the Barbell Skier is a dynamic exercise that requires coordination and focus, making it a great addition to any upper body workout routine. However, it's important to start with lighter weights and gradually increase the load as you gain strength and confidence in your form. Remember to always prioritize safety and proper technique to maximize the benefits of this exercise.


  • Start by standing with your feet shoulder-width apart and a barbell resting on your shoulders behind your head.
  • Bend your knees slightly and push your hips back, keeping your chest up and core engaged.
  • Simultaneously, lower your body into a squat position while bringing the barbell forward and down towards your knees, maintaining control.
  • Pause briefly in the lowered position, then reverse the movement by extending your hips and knees while bringing the barbell back up to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Focus on maintaining good form throughout the entire exercise.
  • Incorporate a combination of strength training and cardiovascular exercises to maximize results.
  • Start with light weights and gradually increase the intensity to avoid injury and build strength.
  • Engage your core muscles to stabilize your body during the exercise.
  • Use a mirror to check your posture and make any necessary adjustments.
  • Ensure that your knees are properly aligned and do not collapse inward during the movement.
  • Control the speed of your repetitions to maintain control and prevent jerking motions.
  • Gradually increase the range of motion as you become more comfortable with the exercise.
  • Include stretching exercises before and after your workout to improve flexibility and reduce muscle soreness.
  • Listen to your body and rest when necessary to avoid overtraining and reduce the risk of injury.

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