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Side Step Rear Delt Row

Side Step Rear Delt Row

The Side Step Rear Delt Row is a compound exercise that targets several muscles in the upper body, including the rear deltoids, rhomboids, and upper back muscles. This exercise is great for strengthening and sculpting the shoulders, improving posture, and enhancing overall upper body strength. To perform the Side Step Rear Delt Row, you will need a set of dumbbells or resistance bands. Begin by standing tall with your feet hip-width apart. Hold the dumbbells or resistance bands with an overhand grip, and let them hang down in front of your thighs. Take a step to the side with your right foot, ensuring that your feet maintain a hip-width distance. Next, hinge forward at the hips until your upper body is nearly parallel to the floor. Keep your back straight and engage your core to maintain stability. With your arms fully extended and palms facing each other, squeeze your shoulder blades together as you lift the elbows outward, pulling the dumbbells or resistance bands towards your sides. Focus on contracting the rear deltoids and upper back muscles throughout the movement. Hold for a brief pause at the top, and then slowly lower the weights back to the starting position with control. Repeat for the desired number of repetitions, and then switch sides. Incorporating the Side Step Rear Delt Row into your workout routine can help you build a strong and well-rounded upper body. Remember to start with a weight or resistance level that challenges you while maintaining proper form. Additionally, warming up the target muscles and performing a cool-down stretch afterward can help prevent injury and promote flexibility. As always, consult with a fitness professional to determine if this exercise is suitable for your individual needs and fitness level.


  • Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
  • Take a side step to the right with your right foot, crossing your left leg behind your right leg.
  • Bend forward at the hips, keeping your back straight and your core engaged.
  • As you bend forward, raise your left arm out to the side and squeeze your shoulder blade.
  • At the same time, pull your right elbow up towards your rib cage, squeezing your right shoulder blade.
  • Lower your left arm and right elbow back to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides by taking a side step to the left with your left foot and crossing your right leg behind your left leg.
  • Perform the exercise with your right arm raising to the side and your left elbow pulling towards your rib cage.
  • Continue alternating sides for each repetition.

Tips & Tricks

  • Focus on engaging your core throughout the exercise to maintain stability and control.
  • Ensure that your shoulder blades are pulled back and down to enhance activation of the rear deltoid muscles.
  • Perform the movement in a slow and controlled manner, emphasizing the eccentric (lowering) phase for maximum muscle activation.
  • Use a challenging weight that allows you to perform 8-12 repetitions with proper form.
  • Incorporate variations into your routine, such as using resistance bands or performing the exercise on an unstable surface, to continually challenge your muscles.
  • To avoid straining your back, keep a slight bend in your knees and hinge forward at the hips before initiating the rowing motion.
  • Don't forget to breathe throughout the exercise, exhaling as you pull the weight towards your body and inhaling as you return to the starting position.
  • Include both unilateral (one-arm) and bilateral (both arms) variations of the exercise to address any muscular imbalances.
  • Listen to your body and make adjustments as needed to ensure you're performing the exercise in a pain-free range of motion.
  • Proper nutrition, including adequate protein intake, will support muscle recovery and growth for better results.


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