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.
Common mistakes content is coming soon.
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.