Side Step Rear Delt Row
Expert Advice
Keep your back flat and core engaged throughout the exercise to protect your spine and improve stability.
How-to-do Steps
- Stand with your feet shoulder-width apart and knees slightly bent.
- Step to the side with your left foot and simultaneously perform a rear delt row by pulling your elbows back and squeezing your shoulder blades together.
- Step back to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Side Step Rear Delt Row primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Shoulders20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Step Rear Delt Row work?
Side Step Rear Delt Row primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Side Step Rear Delt Row?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Side Step Rear Delt Row suitable for beginners?
Side Step Rear Delt Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
