What is a Superman Row Exercise and How to Perform It?

Superman Row is a basic Superman advanced variation. This is a bodyweight exercise that targets the muscles of the back and core. To perform this exercise, lie face down on the ground with your arms and legs extended. Lift your arms, chest, and legs off the ground simultaneously while keeping your neck in a neutral position, pull your elbows back and squeeze shoulder blades. Hold this position for a few seconds before extending your arms and lowering back down to the starting position.

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What Muscles Are Working In Superman Row?

The Superman row primarily targets the muscles of the back, including the erector spinae muscles, which run along the length of the spine, and the multifidus muscles, which are deep muscles that help stabilize the spine. By adding pulling movement with your arm in a horizontal plane most of the upper back deep muscles are engaging as well.

In addition to the back muscles, the Superman exercise also engages the glutes, hamstrings, and the muscles of the upper and lower arms and shoulders, as these muscles work to lift the limbs off the ground and maintain the position throughout the exercise. The Superman exercise is a great way to strengthen the muscles of the back and improve posture. That is the answer about superman row muscles worked.

Main benefits of Superman Row

The Superman row can provide several benefits, including:

Strengthening The Back Muscles

The Superman row targets the muscles of the back, including the erector spinae and multifidus muscles. By regularly performing this exercise, you can help to strengthen and tone these muscles, which can improve posture and reduce the risk of back pain.

Improving Spinal Stability

The Superman row can also help to improve spinal stability by engaging the muscles that support the spine. This can improve overall core strength and stability, which can enhance athletic performance and reduce the risk of injury.

Engaging the Glutes and Hamstrings

In addition to the back muscles, the Superman row exercise also engages the glutes and hamstrings. This can help to strengthen these muscles, which are important for overall lower body strength and stability.

Increasing Body Awareness

The Superman row exercise requires you to focus on maintaining proper form and engaging specific muscles throughout the movement. This can help to increase body awareness and improve your ability to control your movements during other exercises and activities.

Main Superman Row Mistakes

The superman lat row exercise is a bodyweight exercise that targets the upper and lower back, glutes, and hamstrings. It is an effective exercise for strengthening the muscles of the posterior chain, but it is also prone to certain mistakes that can lead to injury or ineffective results. 

Here are some of the main mistakes:

Overarching the Back

The Superman exercise involves lifting the arms, chest, and legs off the ground while keeping the core engaged. However, many people tend to arch their back excessively, which puts undue stress on the lower back and can lead to injury. To avoid this mistake, focus on engaging the core muscles and keeping the back flat throughout the movement.

Raising the Legs Too High

While it may be tempting to lift the legs as high as possible, this can also put excessive stress on the lower back. Instead, focus on lifting the legs just a few inches off the ground and keeping them in line with the hips.

Holding the Position Too Long

The Superman exercise is often done for high repetitions or held for a long time, but this can lead to muscle fatigue and loss of form. It is better to focus on quality over quantity and perform the exercise for a shorter duration with proper form.

Neglecting the Glutes

The glutes are a key muscle group after the upper back targeted by the Superman Row, but many people tend to neglect them and rely too much on the lower back. To engage the glutes more effectively, focus on squeezing the glutes throughout the movement and lifting the legs with the glutes rather than the lower back.

Who Should Use Superman Row?

Fitness Enthusiasts

People who are looking to strengthen their lower back, glutes, and hamstrings can benefit from the Superman row as it targets these muscles effectively.


Athletes who require strong lower back, glutes, and hamstrings, such as runners, swimmers, and cyclists, can benefit from performing the Superman row as it helps improve their performance and reduce the risk of injury.

Office Workers

People who spend a lot of time sitting at a desk or in front of a computer can benefit from the Superman row as it can help counteract the effects of prolonged sitting on the lower back muscles.

Rehabilitation Patients

Individuals who are recovering from lower back injuries or surgeries can benefit from the Superman row as it can help strengthen the lower back muscles and promote healing.


Older adults who are looking to improve their balance, posture, and overall mobility can benefit from performing the Superman row as it is a low-impact exercise that can help improve their functional fitness. However, it is important to consult with a healthcare provider before beginning any exercise program.

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