Shoulders · Bodyweight
Side Step Rear Delt Row
How to do the side step rear delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
From a standing position, step out to one side and hinge slightly forward at the hips. As you step, pull both elbows back and out to the sides as if rowing, squeezing your shoulder blades together. Return to center and repeat to the other side, keeping the rhythm steady.
- 1Feel your rear delts and mid-back squeeze as you pull the elbows back
- 2Feel your quads and glutes load as you step out and hinge
- 3Squeeze your shoulder blades together at the end of each row
Common mistakes
- Do not shrug your shoulders up toward your ears
- Avoid rounding your back as you hinge forward
- Do not let the row collapse forward; keep tension in the back
Muscles worked
The side step rear delt row mainly works the rear delts and mid traps, with the quads, glutes, lats, upper traps, lower traps, hamstrings, and adductors assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- QuadsSupport
- GlutesSupport
- LatsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- AdductorsSupport
- BicepsMinor
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- External RotatorsMinor
Kovo programs the side step rear delt row 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.