Back · Bodyweight
Stepback Pulldown
How to do the stepback pulldown, 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
- VerticalPull
- Mechanic
- Compound
How to do it
Stand tall with your arms reached overhead. As you step one foot back, pull both elbows down and toward your sides as if doing a lat pulldown, driving your shoulder blades down and back. Return to standing with arms overhead and repeat, alternating the step-back leg.
- 1Feel your lats pull your elbows down toward your sides
- 2Drive your shoulder blades down and back on each pull
- 3Feel your glute load on the leg as you step back
Common mistakes
- Do not shrug your shoulders up at the top of the reach
- Avoid arching your lower back as you pull down
- Do not let the pull go slack; keep tension through the back
Muscles worked
The stepback pulldown mainly works the lats, with the lower traps, glutes, biceps, mid traps, quads, hamstrings, and rear delts assisting.
- LatsPrimary
- Lower TrapsSupport
- GlutesSupport
- BicepsSupport
- Mid TrapsSupport
- QuadsSupport
- HamstringsSupport
- Rear DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the stepback pulldown 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.