Back · Bodyweight
Sitting Side Step Row on Chair
How to do the sitting side step row on chair, 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
Sit tall on a sturdy chair with your feet flat on the floor. Step one foot out to the side while pulling both elbows back in a rowing motion, then return and repeat to the other side, syncing the step and the row.
- 1Squeeze your shoulder blades together as you row your elbows back
- 2Feel your hips and thighs work as you step each foot wide
- 3Keep your core braced and your torso tall throughout
Common mistakes
- Don't hunch your shoulders forward on the row
- Avoid leaning back or slouching into the chair
- Don't let your knees collapse inward as you step out
Muscles worked
The sitting side step row on chair mainly works the mid traps, with the lats, rear delts, hip flexors, biceps, forearms, upper traps, lower traps, lower abs, obliques, quads, and glutes assisting.
- Mid TrapsPrimary
- LatsSupport
- Rear DeltsSupport
- Hip FlexorsSupport
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Lower BackMinor
- Upper AbsMinor
- CalvesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the sitting side step row on chair 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.