Superman Row
Expert Advice
Keep your neck neutral by looking down at the floor, and avoid jerking movements.
How-to-do Steps
- Lie face down on the floor with your arms extended in front of you.
- Simultaneously lift your arms, chest, and legs off the floor.
- Pull your elbows back towards your hips while squeezing your shoulder blades together.
- Extend your arms back out.
- Lower your limbs to return to the starting position.
- Repeat for the desired number of repetitions.
Track Superman Row in FitAI
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Muscles Worked
Superman Row primarily targets the Lats, Glutes, Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats25%
Glutes25%
Shoulders20%
Traps10%
Secondary
Biceps10%
Forearms5%
Hamstrings5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Superman Row work?
Superman Row primarily targets the Lats, Glutes, Shoulders, Traps. Secondary muscles involved include Biceps, Forearms, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Superman Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Superman Row suitable for beginners?
Superman Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
