Back · Bodyweight
Rope Pull Side Step
How to do the rope pull side step, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Stand tall and mime pulling a rope hand over hand toward one side while stepping laterally in that direction. Keep the pulls rhythmic and the steps light, alternating direction to keep the trunk and shoulders working through a warm range.
- 1Feel your lats and upper back engage on each pull
- 2Stay light and athletic as you step side to side
- 3Keep a steady rhythm between the pull and the step
Common mistakes
- Don't let your posture round as you reach and pull
- Avoid crossing your feet on the lateral step
- Don't rush so fast you lose the pulling motion
Muscles worked
The rope pull side step mainly works the lats, with the biceps, forearms, upper traps, mid traps, obliques, quads, glutes, calves, and adductors assisting.
- LatsPrimary
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- AdductorsSupport
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- HamstringsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the rope pull side step for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.