Superman Row
Description
The superman row is a bodyweight back exercise where you lie face down in a superman position (chest, arms, and legs lifted) and perform a rowing motion with your arms while maintaining the lifted position. It builds the entire posterior chain — back, glutes, and lower back — with no equipment.
Muscle Group
Equipment Required
Superman Row Instructions
- Lie face down on the floor. Extend both arms straight overhead.
- Lift your chest, arms, and legs off the floor into a superman position.
- Maintain the lifted position throughout. Engage your glutes and lower back.
- Pull both arms back by bending at the elbows, drawing your hands toward your ribs.
- Squeeze your shoulder blades together at the end of the row.
- Extend your arms back overhead under control.
- Continue rowing while maintaining the superman position.
- Perform 10 to 15 reps per set.
Superman Row Form & Visual
Superman Row Benefits
- Builds the entire posterior chain with no equipment
- Strengthens the back and glutes simultaneously
- Improves postural muscles
- Develops lower back endurance
- No equipment needed — works anywhere
- Useful for lifters with limited back-training equipment
Superman Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Erector spinae
- Gluteus maximus
- Hamstrings
Superman Row Variations & Alternatives
- Hyperextension
- Swimmer Kicks
- Superman Hold (static)
- Superman Pull-Apart
- Aquaman (alternating arm/leg)
