Superman Row

Superman Row


This exercise involves performing a rowing motion while holding a weight or resistance band, with the added challenge of lifting one arm and one leg off the ground at the same time, mimicking the flying position of Superman. It targets the back muscles, core, and glutes.

Muscle Group

Equipment Required

Superman Row Instructions

  1. Start by standing with your feet shoulder-width apart and your arms extended out in front of you.
  2. Take a big step forward with your left foot and simultaneously lift your right knee up towards your chest.
  3. As you do this, bring your arms down to your sides and pretend to grab onto a rope.
  4. Next, jump up off your left foot and switch your legs mid-air so that your right foot lands in front of you and your left foot lands behind you.
  5. As you land, swing your arms back up in front of you and pretend to pull the rope towards you.
  6. Repeat this movement, alternating legs and pretending to pull the rope with each jump.
  7. Do 3 sets of 10 reps on each leg for a total of 60 jumps.

Superman Row Form & Visual

Superman Row

Superman Row Benefits

  • Strengthens upper back muscles
  • Improves posture
  • Increases grip strength
  • Engages core muscles
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

Superman Row Muscles Worked

  • Lower back muscles
  • Upper back muscles
  • Shoulder muscles
  • Triceps muscles
  • Biceps muscles

Superman Row Variations & Alternatives

  • Superman row with dumbbells
  • Superman row with resistance bands
  • Single-arm superman row
  • Renegade row (superman row with push-up)
  • Reverse-grip superman row