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
Common Mistakes
Common mistakes content is coming soon.
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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