Lying Upper Body Superman Row

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended and the tops of your feet pressing into the floor.
2. Extend your arms straight overhead with your palms facing down and thumbs pointing slightly upward.
3. Tuck your chin slightly to maintain a neutral spine, keeping your gaze directed at the floor.

How to do it

1. Inhale and lift your chest and arms a few inches off the floor by engaging your spinal erectors.
2. Exhale as you pull your elbows back and down toward your ribcage, squeezing your shoulder blades together forcefully.
3. Inhale and reach your arms back to the starting overhead position while keeping your chest elevated.
4. Maintain a slow, controlled tempo, focusing on the squeeze in your mid-back during the pull phase.

Form checklist

• Keep your feet and hips glued to the floor to isolate the upper back.
• Avoid looking up; keep your neck in line with your spine to prevent strain.
• Ensure your elbows drive toward your hips, not just out to the sides.
• Maintain a constant height with your torso throughout the rowing repetitions.

Pro tips

• Create 'internal tension' by imagining you are pulling a heavy cable or resistance band toward you.
• At the peak of the row, pause for one second and try to touch your shoulder blades together.
• Keep your shoulders depressed (away from your ears) to maximize lat engagement and minimize upper trap dominance.

Make it harder

• Hold a light towel with both hands, pulling it apart laterally to increase tension in the rear delts and lats.
• Perform the movement with a 3-second isometric hold at the peak of the contraction.

Frequently asked

What muscles does the lying upper body superman row work?

The lying upper body superman row primarily targets the lats and trapezius, and also works the erector spinae, glutes, and hamstrings as secondary muscles.

What equipment do you need for the lying upper body superman row?

The lying upper body superman row requires no equipment — just your body weight.

Is the lying upper body superman row good for beginners?

Yes. The lying upper body superman row is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Barbell Bent Over RowIntermediate · lats and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius