Superman Row
Gym Exercise Card
Equipment
The Superman Row exercise strengthens the lower back and improves posture by engaging the posterior chain. It combines the traditional Superman exercise with a rowing motion to target the back muscles effectively.
How to do it
- Lie face down with arms extended and legs straight.
- Lift your chest and legs off the ground, engaging your lower back.
- Pull your elbows back, bringing your hands towards your shoulders.
- Return to the starting position, keeping the elbows close to your body.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Erector Spinae Latissimus Dorsi
Secondary Deltoid Posterior Gluteus Maximus Hamstrings Rhomboids Trapezius Lower Fibers
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