Side Step Rear Delt Row
Perform the Side Step Rear Delt Row to target your rear deltoids and upper back. This exercise enhances shoulder stability and strength.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Step to the side with your right foot, shifting your weight while keeping your back straight.
- Bend slightly at the hips and pull the dumbbells towards your chest, squeezing your shoulder blades together.
- Lower the weights back to the starting position and repeat on the opposite side.
How to perform the Side Step Rear Delt Row
- Set up. Set up in a stable, balanced starting position appropriate for the Side Step Rear Delt Row using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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