Back · Bodyweight
Side Step Row
How to do the side step 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
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Step out to one side into a slight squat while pulling both elbows back as if rowing toward your ribs. Step back to center and extend your arms forward, then repeat to the other side in a steady rhythm. Keep your chest up and squeeze your shoulder blades on each row.
- 1Your upper back and lats squeezing as you row the elbows back
- 2Your glutes and thighs loading on each side step
- 3Your shoulder blades pulling together at the back of the row
Common mistakes
- Rounding your back as you row
- Letting your knees cave inward on the step
- Shrugging your shoulders up toward your ears
Muscles worked
The side step row mainly works the lats, with the mid traps, glutes, rear delts, biceps, forearms, upper traps, lower traps, lower abs, quads, and hamstrings assisting.
- LatsPrimary
- Mid TrapsSupport
- GlutesSupport
- Rear DeltsSupport
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the side step 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 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.