Side-Step Upright Row
Sculpt your shoulders and legs! Side-Step Upright Row builds strength and coordination in one dynamic move.
The Side-Step Upright Row is a compound exercise that mainly works the shoulders and traps, with help from the biceps and hip adductors (inner thighs). You'll need: barbell or dumbbells.
Required Equipment
Side-Step Upright Row Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Side Biceps (brachialis); Hip Adductors
Side-Step Upright Row Variations and Alternatives
How to do the Side-Step Upright Row
Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand or a barbell in front of you with an overhand grip. Keep your arms extended and the weights resting against your thighs.
Begin the exercise by taking a step to the side (laterally) with one foot. As you do this, simultaneously execute an upright row by bending your elbows and lifting the weights straight up towards your chin. Your elbows should lead the movement and be higher than your forearms at the top of the lift.
Make sure to keep your back straight and your core engaged throughout the motion.
Lower the weights down to the starting position in a controlled manner as you bring your leg back to the initial stance.
Repeat the side step with the upright row but now step out to the other side; continue to alternate sides each repetition.
Perform the desired number of repetitions for each side to complete one set.
Remember to use a weight that is appropriate for your fitness level, which allows you to perform the exercise with proper form and without straining. Warm up before starting and stretch after finishing your workout. Always consult with a fitness professional or medical practitioner before starting any new exercise regimen.
---
Side-Step Upright Row FAQs
What muscles does the Side-Step Upright Row work?
The Side-Step Upright Row mainly works the shoulders and traps, with help from the biceps and hip adductors (inner thighs). The main muscles are the anterior deltoid and trapezius.
What equipment do you need for the Side-Step Upright Row?
Barbell or dumbbells.
Is the Side-Step Upright 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 Side-Step Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Side-Step Upright Row variations and alternatives?
Similar exercises include the Barbell Shoulder-Grip Upright Row, Upright Row, Dumbbell Upright Row and Stepback Front Skater Raise.
Training calculators
Work out the numbers behind your training before your next session.