Towel Row Superman

1. Lie face down on the floor with your arms extended in front of you, holding a towel with both hands. The towel should be taut throughout the exercise.

2. Engage your core muscles and lift your chest, arms, and legs off the floor, entering the 'Superman' position. The towel should be pulled tight as if you're trying to stretch it apart.

3. Maintain the 'Superman' position and proceed to perform a rowing motion by bending your elbows and pulling the towel towards your chest while squeezing your shoulder blades together.

4. Extend your arms back out, maintaining tension on the towel and keeping your chest and legs elevated without touching the floor.

5. Hold the tightened 'Superman' pose for a few seconds at the top of the row motion to increase the isometric benefit.

6. Return to the extended position and repeat for the desired number of repetitions.

Tips: Keep your head and neck neutral; don't strain your neck by looking up. Control the movement both during the pull and release to maintain tension on the muscles. Avoid jerking or using momentum; the movement should be smooth and controlled. Start with a lower number of repetitions to focus on form and to prevent lower back strain. Adjust the width of your grip on the towel to alter the resistance and difficulty.

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