Superman Row with Towel Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back, Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Deltoid Posterior, Biceps Brachii, Latissimus Dorsi, Teres Major, Infraspinatus, Teres Minor, Gluteus Maximus, Brachioradialis, Hamstrings, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Superman Towel Row
Visualised Target Muscle Groups
Front
Back
How to: Superman Row with Towel
- Lie face down on the ground with arms extended in front of you, holding a towel.
- Engage your core and lift your arms, chest, and legs off the ground simultaneously.
- Pull the towel towards your chest while squeezing your shoulder blades together.
- Hold for a moment at the top, then slowly lower back to the start position.
Common Mistakes
- Arching the back excessively.
- Not engaging the core.
- Using too much momentum instead of controlled movement.
Modifications
- Perform the row with a lighter towel or resistance band.
- Reduce the range of motion if necessary.
Tips
- Keep your core engaged throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Maintain a neutral spine to prevent injury.
Superman Row with Towel Alternatives
Tags
back
hips
strength
core
body weight
exercise
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