Shoulders · Bodyweight
Side Step Overhead Swing
How to do the side step overhead swing, 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
- VerticalPush
- Mechanic
- Compound
How to do it
Stand tall with your arms down, then step to one side and swing both arms up overhead as you bring your feet together. Step back out and lower the arms, then repeat to the other side in a steady rhythm.
- 1Shoulders driving the arms overhead
- 2A light side-step keeping you moving
- 3Core staying tall as the arms swing up
Common mistakes
- Arching your lower back as the arms go up
- Shrugging your shoulders up to your ears
- Letting the steps get sloppy and uncontrolled
Muscles worked
The side step overhead swing works the front delts, upper traps, glutes, calves, side delts, and adductors.
- Front DeltsSupport
- Upper TrapsSupport
- GlutesSupport
- CalvesSupport
- Side DeltsSupport
- AdductorsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the side step overhead swing 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.