Step-Back Arm Long
Elevate your heart rate with Step-Back Arm Long! This dynamic exercise improves coordination and builds lower body strength.
The Step-Back Arm Long mainly works the back and chest, with help from the traps. No equipment needed: it uses just your bodyweight.
Step-Back Arm Long Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Step-Back Arm Long Variations and Alternatives
How to do the Step-Back Arm Long
Long Arms Step Back Plyometrics
Positioning:
Stand with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Engage your core to maintain balance.
Movement Instructions:
Start the Movement: Raise your right arm straight up while simultaneously stepping back with your left foot.
Lower the Body: Bend slightly at your knees as you lower your body into a lunge position. Your right knee should be aligned over your right ankle while your left knee should hover just above the ground.
Push Off: Push off with your left foot and return to the starting position, bringing your left foot back next to your right.
Alternate Sides: Repeat the movement by raising your left arm as you step back with your right foot.
Continue Alternating: Perform the steps in a fluid motion, alternating arms and legs for a set duration or number of repetitions.
Tips:
Maintain a steady and controlled movement throughout.
Focus on keeping your back straight, and avoid leaning forward excessively.
Keep your movements sharp and energetic to enhance the plyometric effect.
Step-Back Arm Long FAQs
What muscles does the Step-Back Arm Long work?
The Step-Back Arm Long mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Step-Back Arm Long?
None. The Step-Back Arm Long is a bodyweight exercise, so you can do it anywhere.
What workout day should the Step-Back Arm Long go on?
It belongs on leg day in a push/pull/legs routine.
What are some Step-Back Arm Long variations and alternatives?
Similar exercises include the Back-Leg Arm Swing Raise, Baseball Hit, Bodyweight Shift Bouncing Sky Reach and Double Side-Step Kickback Row.
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