Side Step Rear Delt Row
Description
The side step rear delt row is a combo move that pairs a banded lateral walk with a rear delt row. The lifter loops a band around the legs and holds another band at chest height, then side steps while rowing. It hits the glute medius and rear delts together.
Muscle Group
Equipment Required
Side Step Rear Delt Row Instructions
- Loop a resistance band around both legs above the knees.
- Anchor a second band at chest height and grip a handle in each hand.
- Step back to take tension on the chest band.
- Set a quarter squat stance with feet hip width.
- Brace your core and pinch the shoulder blades.
- Take a side step out wide while rowing the elbows back.
- Squeeze the rear delts and glute medius at the top.
- Step back together. Continue side stepping in one direction.
Side Step Rear Delt Row Form & Visual
Side Step Rear Delt Row Benefits
- Combo glute and back move
- Trains the gluteus medius
- Builds rear delts
- Useful warm-up move
- Strong band combo
- Builds shoulder posture
Side Step Rear Delt Row Muscles Worked
- Posterior deltoid
- Gluteus medius
- Rhomboids
- Trapezius
Side Step Rear Delt Row Variations & Alternatives
- Banded Lateral Walk
- Face Pull
- Rear Delt Fly
- Monster Walk
