Shoulders · Bodyweight
Side Step Upright Row
How to do the side step upright row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Step to one side and, as you plant, pull both hands up toward your chin in an upright-row motion, leading with your elbows. Step back to center and repeat to the other side, combining the lateral step with the pull in a steady rhythm.
- 1Feel your side delts and upper traps fire as you pull your elbows high
- 2Lead with your elbows, keeping them above your wrists
- 3Stay balanced on the lateral step and keep your chest tall
Common mistakes
- Don't yank up with momentum; keep the pull smooth
- Avoid letting your elbows travel above your shoulders to protect the joint
- Don't let your lead knee cave inward on the step
Muscles worked
The side step upright row mainly works the side delts and upper traps, with the biceps, forearms, mid traps, quads, glutes, and adductors assisting.
- Side DeltsPrimary
- Upper TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- QuadsSupport
- GlutesSupport
- AdductorsSupport
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
- Rear DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the side step upright 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.