Superman row
- Basic
- Bodyweight
Chest up, pull elbows back and together
Muscles worked
- Primary:
- Back
- Secondary:
- Traps
How to do it
- Lie face down with your arms extended in front of you.
- Lift your chest and arms off the floor.
- Drive your elbows back as if rowing, squeeze, and extend again.
Common mistakes
- Pulling your neck up.
- Rushing and losing the squeeze.
Tips
- You do not need to lift high — the squeeze matters, not the height.
- Perfect for the upper back with no gear.