Side Step Pulldown

Muscles worked

Setup

1. Place a low step or platform approximately two feet away from a cable machine.
2. Set the cable pulley to the highest position with a single D-handle attachment.
3. Stand sideways to the machine with your feet hip-width apart and grasp the handle with the hand closest to the pulley.
4. Maintain a tall posture with your core braced and a slight bend in your knees.

How to do it

1. Step laterally onto the platform with the leg furthest from the machine while simultaneously pulling the handle down toward your ribcage.
2. Exhale as you drive through the stepping foot and pull your elbow down and back, squeezing your lat and obliques at the bottom.
3. Inhale and slowly return the handle to the starting position while stepping back down to the floor with control.
4. Complete the desired reps on one side, then turn around and switch hands to alternate sides.

Form checklist

• Keep your chest up and shoulders square; do not let the cable pull your torso toward the machine.
• Ensure the knee of the stepping leg tracks directly over your toes, avoiding any inward collapse.
• Drive the movement with your elbow rather than pulling primarily with your biceps.
• Maintain a firm grip and a neutral wrist throughout the pulling phase.

Pro tips

• Focus on 'crunching' the oblique on the pulling side at the bottom of the movement to maximize core engagement.
• Initiate the pull by depressing your shoulder blade before your arm begins to bend to ensure the lat is the prime mover.

Make it harder

• Increase the height of the step to increase the demand on the glutes and quadriceps.
• Add a brief pause at the peak of the contraction (foot on step, arm pulled down) to challenge your balance and isometric strength.

Frequently asked

What muscles does the side step pulldown work?

The side step pulldown primarily targets the biceps, forearms, and lats, and also works the abs, rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the side step pulldown?

The side step pulldown uses cable.

Is the side step pulldown good for beginners?

The side step pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Jumping Pull-UpIntermediate · biceps, deltoids, forearms, and lats
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Biceps Table RowIntermediate · biceps, lats, and rhomboids