Description

Superman rows are a good exercise to train the entire posterior muscle chain. It is a bodyweight exercise and no equipment is required.

Exercise

Superman Row

Type: Bilateral Rest: 150s Equipment: Körpergewicht

Tutorial

1

Lie on your stomach on the floor.
2

Stretch your legs straight back and your arms straight out in front of you. Palms facing down and thumbs touching.
3

Lift your leg and chest off the floor until your posterior muscle chain is maximally contracted. Now pull your elbows back until they are next to your upper body. Exhale as you do this.
4

Extend your arms forward again until your thumbs touch again and then lower your chest and legs back to the floor. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Make sure that you really lift your chest off the ground and tense your back muscles to the maximum when you go up. You can use a theraband in your hands to make it a little harder to bring your elbows back.