Anapyre

Exercises272 exercises

Superman

Superman is a bodyweight pull exercise for the back. If you cannot do it, Back Extension or Weighted Back Extension are good swaps.

  • Back
  • Pull
  • Bodyweight

Muscles worked

  • Back · main

How to do it

  1. Lie face down on the floor with your arms stretched out in front of you.
  2. Squeeze your glutes and look at the floor to keep your neck neutral.
  3. Lift your arms, chest and legs off the floor at the same time.
  4. Hold for a second at the top, then lower with control.

Watch out: Throwing your head back and cranking your lower back instead of lifting evenly.

Alternatives

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