Superman pulls

Category

Back

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Erector Spinae, 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 a resistance band secured to a low anchor point in front of you. Hold one end of the resistance band in each hand with your arms extended straight out in front of you and your legs extended straight behind you.
2. Simultaneously lift your arms, chest, and legs 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 the resistance band towards your shoulders, squeezing your shoulder blades together.
4. Extend your arms back out in front of you, keeping tension on the resistance band, and then slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on using your lower back and glute muscles to lift your body off the floor.
• Keep your neck in a neutral position to avoid straining it.
• Use a mat to provide cushioning and support for your body.