Superman rows are a good exercise to train the entire posterior muscle chain. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Superman Row
Type: Bilateral
Rest: 120s
Equipment: Fitnessband kurz
Tutorial
1
Take a Theraband and hold it firmly with both hands. Lie on your stomach on the floor.
2
Extend your legs straight back and your arms straight forward. Your palms are facing down and the band is taut.
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. The band should now be directly in front of your chest. Exhale as you do this.
4
Extend your arms forward 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 floor and tense your back muscles to the maximum when you go up. Hold the band so that it is taut throughout the exercise.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Back extensor
Secondary
Shoulder (posterior)
Back (upper - trapezius)
Back (upper - latissimus)
Gluteus Maximus
Thighs (hamstrings)
Tertiary
—
Equipment
Resistance band short
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