Row & Superman
Strengthen your back and core with the Row & Superman exercise! A dynamic move for a powerful posterior chain.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying face down on a flat, comfortable surface. Extend your arms in front of you, and your legs should be straight behind you.
2. Engage your core and glutes and lift your arms, chest, and legs off the ground, mimicking the flying position of Superman. This is the starting position.
3. Keeping your neck neutral, simultaneously perform a rowing action by bending your elbows and pulling them toward your body while squeezing your shoulder blades together.
4. Extend your arms back out to return to the initial 'Superman' position.
5. Lower your limbs to the ground to complete one repetition.
6. Repeat the movement for the desired number of repetitions and sets. Focus on controlled movements and maintaining tension in the muscles being worked.
Remember to breathe regularly throughout the exercise, and if you're using added resistance like dumbbells, make sure to choose a weight that allows you to perform the exercise with proper form.
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