Male

Superman Row with Towel

Muscles involved

The Superman Row with Towel is a fantastic bodyweight exercise to strengthen your glutes, back, and hamstrings, but it requires clean execution to avoid frequent training mistakes. A very common error is yanking your neck upward violently instead of keeping your gaze towards the floor to protect your cervical spine. By paying close attention to your movement, you will also avoid letting the tension on the towel slacken or rushing the pulling phase without properly squeezing your shoulder blades together. Keeping constant outward tension on the towel while deliberate contraction of your glutes and hamstrings ensures that your back gets the full benefit of the exercise safely. Mindfulness on these technical points transforms this simple bodyweight movement into a highly effective exercise for your entire posterior chain.

How to do it

1. Lie face down holding a towel with your arms extended. 2. Lift your chest off the floor and pull the towel towards your chest like a row. 3. Hold for a moment, squeezing your shoulder blades together. 4. Extend your arms again, returning with control.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your neck in a neutral line with your spine. - Pull the towel towards your chest, contracting your back muscles. - Control the extension of your arms.