Superman Row
In the superman lift, row the elbows back to the ribs and reach the arms forward again; the arms work while the lower back holds the extension.
How to do it
Setup
Face down, arms reaching forward, legs long; lift the chest, arms and legs into the superman.
Steps
- Row the elbows back until the hands pass the shoulders, blades squeezed.
- Reach the arms forward again, still off the floor.
- Lower chest, arms and legs only when the set is done.
Common mistakes
Arms rowing but the chest dropping: the lift never sags. Elbows flaring up and out: drive them back along the ribs. Rushing the reps: slow rows keep the back working.
Breathing
Exhale on the row, inhale reaching.
