Step by step instructions, muscle activation and variants for the Side Step Upright Row.
A bodyweight plyometric movement that combines a lateral step with an upright row arm action, targeting the shoulders and upper traps while adding a cardiovascular component. The side step increases hip and leg engagement as you pull your elbows upward to shoulder height.
The Side Step Upright 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.
