Stepback Row
Stepback Row: Lunge & row for a full-body burn! Strengthen legs, core, and back simultaneously. Try it now!
The Stepback Row is a compound exercise that mainly works the back and traps, with help from the biceps. You'll need: cable machine or cable handle attachment.
Required Equipment
Stepback Row Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Biceps (biceps brachii)
Stepback Row Variations and Alternatives
How to do the Stepback Row
Starting Position:
Stand upright with your feet shoulder-width apart.
Engage your core and keep your back straight.
Extend your arms in front of you at shoulder height, with your elbows slightly bent.
Movement:
Step back with your right foot into a lunge position, lowering your hips until your left thigh is parallel to the ground and your right knee is just above the floor.
As you step back, pull your arms back towards your body, bending your elbows and squeezing your shoulder blades together. This mimics a rowing motion.
3. Return:
Return to the starting position by stepping your right foot forward and straightening your arms back to shoulder height.
Repeat the movement on the other side by stepping back with your left foot and pulling your arms back.
Repetitions:
Perform 10-15 repetitions on each side, aiming for controlled and precise movements.
Tips:
Make sure to keep your front knee aligned with your ankle during the lunge.
Focus on maintaining balance and stability throughout the movement.
Keep your movements smooth and avoid rushing to ensure proper form and reduce the risk of injury.
Stepback Row FAQs
What muscles does the Stepback Row work?
The Stepback Row mainly works the back and traps, with help from the biceps. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Stepback Row?
Cable machine or cable handle attachment.
Is the Stepback 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 Stepback Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stepback Row variations and alternatives?
Similar exercises include the Stepback Archer, Bodyweight Bent-Over Row, Bodyweight Row Good-Morning and Double Side-Step Kickback Row.
Training calculators
Work out the numbers behind your training before your next session.