About this exercise
A plyometric conditioning drill that pairs a backward step with a simultaneous lat pulldown arm motion, engaging the upper back and rear deltoids while building full-body coordination and conditioning.
Stepback Pulldown
Step by step instructions, muscle activation and variants for the Stepback Pulldown.
MediumMiddle back
How to Perform
- Stand tall with arms raised overhead
- Step one foot back into a staggered stance
- Simultaneously pull both arms down and back, driving your elbows toward your hips as if performing a lat pulldown
- Return to the starting position with arms raised overhead
- Repeat for the desired number of reps, alternating the stepping foot each rep
Muscle Activation
Primary
Middle back
Secondary
CoreRear shoulders
About the Stepback Pulldown
The Stepback Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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