Superman Row

Instructions

1
Lie prone (face down) on a flat surface or floor with arms extended overhead at shoulder width, legs straight and together, body in neutral alignment
2
Engage core and maintain neutral spine position. Press chest lightly into the ground for stability. Ensure shoulders are packed and not shrugged
3
Slowly lower arms and legs back toward the starting position with control, maintaining body tension throughout the eccentric phase
4
Press through the chest and engage lats to raise arms and legs simultaneously in a swimming motion, creating a full-body extension. Return to neutral prone position and repeat
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESPectoralis Major, Rectus Abdominis, Erector Spinae, Shoulder Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Latissimus Dorsi growth, the Superman Row stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
  • Significantly enhances the structural integrity and power of the Latissimus Dorsi.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Pectoralis Major, Rectus Abdominis, Erector Spinae, Shoulder Stabilizers to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Superman Row
  • Cable Superman Row
  • Banded Superman Row

Beginner Tips

If you are new to the Superman Row , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions