Superman Row Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Hamstrings, Brachialis, Glutes, Brachioradialis, Deltoid Posterior, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Superman Pull
Visualised Target Muscle Groups
Front
Back
How to: Superman Row
- Lie face down on the ground with your arms extended in front of you and legs straight.
- Engage your core, then simultaneously lift your arms, chest, and legs off the ground.
- Hold at the peak for a moment, squeezing your back muscles.
- Lower back down with control to the starting position and repeat.
Common Mistakes
- Overextending the neck while looking forward.
- Using momentum to lift instead of controlled motion.
- Not fully engaging the back muscles during the exercise.
Modifications
- Perform the exercise with arms extended to the sides if shoulder mobility is limited.
- Reduce range of motion by lifting only to a comfortable height.
Tips
- Engage your core throughout the movement to maintain stability.
- Keep your neck neutral and avoid looking up excessively.
- Focus on squeezing your shoulder blades together at the top of the movement.
Superman Row Alternatives
Tags
back
strength
core
glutes
shoulders
hamstrings
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