About this exercise
A dynamic plyometric drill that pairs a lateral side step with a simultaneous rear-deltoid row motion, building shoulder stability, coordination, and cardiovascular conditioning.
Side Step Rear Delt Row
Step by step instructions, muscle activation and variants for the Side Step Rear Delt Row.
MediumRear shoulders
How to Perform
- Stand tall with feet shoulder-width apart and arms extended in front of you
- Step laterally to one side, landing softly on your lead foot
- Simultaneously pull your elbows back and wide, squeezing your rear deltoids at the peak
- Bring your trailing foot in to meet the lead foot and return your arms forward
- Repeat by stepping to the opposite side, alternating for the desired number of reps
Muscle Activation
Primary
Rear shoulders
Secondary
QuadricepsCoreMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Side Step Rear Delt Row
The Side Step Rear Delt Row 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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