Superman pulls Resistance band

Category

Back

Difficulty

Intermediate

Equipment

Resistance Band

Primary muscles

Erector Spinae, Latissimus Dorsi, Teres Major, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids, Rectus Abdominis, Obliques

How to do it

1. Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
2. Simultaneously lift your arms and chest off the floor as high as you comfortably can, engaging your lower back and glutes.
3. While holding the lifted position, bend your elbows and pull your arms back towards your shoulders, squeezing your shoulder blades together.
4. Extend your arms back out in front of you and slowly lower your chest back to the starting position. Repeat for the desired repetitions.

Form tips

• Breathe steadily: exhale as you lift and pull the resistance band, and inhale as you extend your arms and lower your body.
• Gradually increase the duration of the hold and the number of repetitions as your strength improves.
• Keep your neck in a neutral position to avoid straining it.