Stepback Pulldown
Expert Advice
Keep your spine neutral and avoid arching your back as you step back and perform the pulldown motion.
How-to-do Steps
- Stand with your feet hip-width apart and arms extended overhead.
- Step back with one foot into a lunge while pulling your arms down and back, squeezing your shoulder blades together.
- Return to the starting position and repeat on the other side.
- Continue alternating legs for the desired number of repetitions.
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Muscles Worked
Stepback Pulldown primarily targets the Quads, Hamstrings, Glutes, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Glutes25%
Lats25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Stepback Pulldown work?
Stepback Pulldown primarily targets the Quads, Hamstrings, Glutes, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Stepback Pulldown?
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 Stepback Pulldown suitable for beginners?
Stepback Pulldown is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
