Double Side-Step Kickback Row

Starting Position:

• Stand with your feet shoulder-width apart.

• Keep your knees slightly bent.

• Engage your core for stability.

Arm Position:

• Raise both arms to the front at shoulder height with palms facing down.

Step to the Side:

• Take a large step to the right with your right foot while simultaneously pushing your arms back in a rowing motion. Keep your elbows close to your body.

• Ensure that your left foot remains stationary or follows slightly to maintain balance.

Kickback:

• As you step, extend your arms back for full range in the kickback. Squeeze your shoulder blades together to engage your back muscles.

Return:

• Step back to the starting position, bringing your arms back to the front.

Repeat:

• Immediately take a large step to the left with your left foot, repeating the rowing and kickback motion.

• Continue alternating sides for a set number of repetitions or duration.

Breathing:

• Exhale as you row and kick back, and inhale as you return to the starting position.

Form Tips:

• Keep your back straight and avoid leaning too far forward or backward.

• Focus on controlled movements to maximize muscle engagement.

• Maintain a steady rhythm throughout the exercise.

Cool Down:

• After completing your sets, perform gentle stretches for your arms and back to cool down.