Lying Upper Body Row Superman
UpdatedStrengthen your back & core with the Lying Upper Body Row Superman! A challenging move that builds strength & improves posture.
The Lying Upper Body Row Superman is a compound exercise that mainly works the back, with help from the shoulders and traps. No equipment needed: it uses just your bodyweight.
Lying Upper Body Row Superman Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Lying Upper Body Row Superman Variations and Alternatives
How to do the Lying Upper Body Row Superman
Positioning:
Find a flat, comfortable surface to lie on, such as a yoga mat or carpet.
Lie face down with your body stretched out straight. Your arms should be extended in front of you, and your legs should be straight behind you.
Your forehead should be resting gently on the ground, and your neck should be in a neutral position, aligned with your spine.
Movement Instructions:
Starting Position: Begin with your arms extended straight in front of you, palms facing down. Keep your legs straight and together.
Lift: On an exhale, lift your arms, chest, and legs off the ground simultaneously while keeping your neck in a neutral position. Your body should form a gentle U-shape. Focus on squeezing your shoulder blades together as you lift.
Row: While maintaining the lifted position, bend your elbows and pull your arms down and back towards your sides. Imagine you're rowing a boat. Keep your elbows close to your body, and squeeze your shoulder blades again as you perform this action.
Return: After holding for a moment, extend your arms back out in front of you and lower your body back down to the starting position. Ensure that your forehead returns to the ground gently.
Repeat: Perform the movement for the desired number of repetitions (typically 8-12). Rest as needed between sets.
Tips:
Focus on controlling your movements rather than rushing through them.
Keep your core engaged throughout the exercise to protect your lower back.
Avoid straining your neck; keep it in line with your spine.
Lying Upper Body Row Superman FAQs
What muscles does the Lying Upper Body Row Superman work?
The Lying Upper Body Row Superman mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Lying Upper Body Row Superman?
None. The Lying Upper Body Row Superman is a bodyweight exercise, so you can do it anywhere.
Is the Lying Upper Body Row Superman a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lying Upper Body Row Superman go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Upper Body Row Superman variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Around-The-World & Superman and Bow Pose.
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