Stepover Row
Step, row, and go! A full body exercise combining cardio and strength in one swift motion. No equipment needed!
The Stepover Row is a compound exercise that mainly works the back and chest, with help from the traps. No equipment needed: it uses just your bodyweight.
Stepover Row Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Stepover Row Variations and Alternatives
How to do the Stepover Row
Start Position:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and your core engaged.
Movement:
Begin by raising your arms overhead while stepping one foot back into a slight lunge.
As you raise your arms, visualize pulling down as if performing a rowing motion. This engages your back muscles.
Push off the back foot and quickly step that foot forward to return to the starting position.
Stepover Execution:
Now, switch legs, stepping back with the opposite foot while pulling the arms down again in a rowing motion.
Continue alternating legs and focusing on the rhythm of both the arm movement and foot action.
Repetitions:
Perform this sequence for 30 seconds to 1 minute, resting for 15-30 seconds between sets. Aim for 3-5 sets.
Tips:
Ensure that your movements are controlled, especially when stepping back and forth.
Maintain good posture throughout the exercise, keeping your back straight and shoulders relaxed.
If you're new to this exercise, start slowly and gradually increase your speed as you become more comfortable.
No equipment is needed for this exercise, making it ideal for beginners and those without access to a gym.
Stepover Row FAQs
What muscles does the Stepover Row work?
The Stepover Row 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 Stepover Row?
None. The Stepover Row is a bodyweight exercise, so you can do it anywhere.
Is the Stepover Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stepover Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stepover Row variations and alternatives?
Similar exercises include the Double Side-Step Kickback Row, Step-Back Arm Long, Side-Step Rope Pull and Overhead Side-Step Swing.
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