Row & Superman
UpdatedStrengthen your back and core with the Row & Superman exercise! A dynamic move for a powerful posterior chain.
The Row & Superman is a compound exercise that mainly works the back, with help from the traps and lower back. No equipment needed: it uses just your bodyweight.
Row & Superman Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae)
Row & Superman Variations and Alternatives
How to do the Row & Superman
Begin by lying face down on a flat, comfortable surface. Extend your arms in front of you, and your legs should be straight behind you.
Engage your core and glutes and lift your arms, chest, and legs off the ground, mimicking the flying position of Superman. This is the starting position.
Keeping your neck neutral, simultaneously perform a rowing action by bending your elbows and pulling them toward your body while squeezing your shoulder blades together.
Extend your arms back out to return to the initial 'Superman' position.
Lower your limbs to the ground to complete one repetition.
Repeat the movement for the desired number of repetitions and sets. Focus on controlled movements and maintaining tension in the muscles being worked.
Remember to breathe regularly throughout the exercise, and if you're using added resistance like dumbbells, make sure to choose a weight that allows you to perform the exercise with proper form.
---
Row & Superman FAQs
What muscles does the Row & Superman work?
The Row & Superman mainly works the back, with help from the traps and lower back. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Row & Superman?
None. The Row & Superman is a bodyweight exercise, so you can do it anywhere.
Is the 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 Row & Superman go on?
It belongs on pull day in a push/pull/legs routine.
What are some Row & Superman variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Around-The-World & Superman and Bodyweight Row Good-Morning.
Training calculators
Work out the numbers behind your training before your next session.