Step-Up Row
Improves overall strength and enhances coordination
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Back Upper. Secondary: shoulders, biceps, legs, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Setup — stand in front of the step platform with dumbbells in each hand
- Step 2: Initiation — engage the core and slightly bend the knees
- Step 3: Mid-phase — step up onto the platform with one foot and lift the dumbbells to the sides until they are at shoulder height
- Step 4: End-position — squeeze the shoulder blades together and hold for a brief moment
- Step 5: Return — slowly lower the dumbbells and step back down to the starting position
- Step 6: Breathing and rhythm reminder — focus on controlled movement and breathing
- Step 7: Safety note — avoid arching the back or using jerky movements
Equipment
- Step platform optional
- Dumbbells optional
Coaching tips
Benefits
Improves overall strength and enhances coordination
Common mistakes
Rounding the back and not engaging the core
Make it harder
Increase the height of the step or the weight used
Make it easier
Decrease the height of the step or the weight used
Breathing
Inhale during the return, exhale during the row
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.