Towel Row Superman
Strengthen your back & core with the Towel Row Superman! A unique move for posture & full-body engagement. Feel the burn!
The Towel Row Superman is a compound exercise that mainly works the back, with help from the traps and lower back. You'll need: towel.
Required Equipment
Towel Row Superman Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae)
Towel Row Superman Variations and Alternatives
How to do the Towel Row Superman
Lie face down on the floor with your arms extended in front of you, holding a towel with both hands. The towel should be taut throughout the exercise.
Engage your core muscles and lift your chest, arms, and legs off the floor, entering the 'Superman' position. The towel should be pulled tight as if you're trying to stretch it apart.
Maintain the 'Superman' position and proceed to perform a rowing motion by bending your elbows and pulling the towel towards your chest while squeezing your shoulder blades together.
Extend your arms back out, maintaining tension on the towel and keeping your chest and legs elevated without touching the floor.
Hold the tightened 'Superman' pose for a few seconds at the top of the row motion to increase the isometric benefit.
Return to the extended position and repeat for the desired number of repetitions.
Tips: Keep your head and neck neutral; don't strain your neck by looking up. Control the movement both during the pull and release to maintain tension on the muscles. Avoid jerking or using momentum; the movement should be smooth and controlled. Start with a lower number of repetitions to focus on form and to prevent lower back strain. Adjust the width of your grip on the towel to alter the resistance and difficulty.
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Towel Row Superman FAQs
What muscles does the Towel Row Superman work?
The Towel 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 Towel Row Superman?
Towel.
Is the Towel 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 Towel Row Superman go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Row Superman variations and alternatives?
Similar exercises include the Around-The-World & Superman, Towel Bent-Over Row, Towel Figure 8 and Towel Lateral Raise.
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