ex_GSHWMI

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Back · Body Weight

Alternate Superman

intermediatestrengthOne side at a timeMale & female model

Alternate Superman is an intermediate compound strength exercise that works the lats (back), with the shoulders and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Back · erector spinae, latissimus dorsi
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Shoulders · deltoids
Hamstrings · biceps femoris, semitendinosus, semimembranosus

How to do Alternate Superman

Lie face down on a mat with your arms extended straight in front of you and your legs extended straight back.
Lift your right arm and left leg simultaneously off the floor, engaging your back muscles. Hold briefly.
Lower your right arm and left leg back to the mat.
Lift your left arm and right leg simultaneously off the floor, holding briefly before lowering them back to the mat. Continue alternating sides.

Form tips

Keep your core engaged throughout the exercise to maintain stability and prevent your lower back from arching excessively.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Focus on lifting your arm and leg to the same height to maintain balance and symmetry.

Alternate Superman alternatives

Cable Seated One Arm Alternate Row

Lats · beginner

Hammer Strength Plate Loaded High Row Alternate Arms

Lats · beginner

Dumbbell Lying Rear Delt Row

Lats · beginner

Cable Pushdown (Straight Arm)

Lats · beginner

More lats exercises

Around the World Superman Hold

Lats · intermediate

Bodyweight Muscle-Up

Lats · advanced

Cable Lat Prayer

Lats · beginner

Kettlebell Single Arm Row

Lats · intermediate

Cable Underhand Pulldown Wide Grips

Lats · beginner

Single Arm Cable Row Right

Lats · beginner

Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown

Lats · beginner

Dumbbell Renegade Row

Lats · intermediate

Alternate Superman FAQ

What muscles does Alternate Superman work?

Alternate Superman mainly works the lats in the back (erector spinae, latissimus dorsi, gluteus maximus and gluteus mideus). The shoulders and hamstrings work as secondary muscles.

What equipment do you need for Alternate Superman?

None. Alternate Superman is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Alternate Superman should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternate Superman good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Alternate Superman burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Alternate Superman?

Other exercises for the lats include Cable Seated One Arm Alternate Row, Hammer Strength Plate Loaded High Row Alternate Arms, Dumbbell Lying Rear Delt Row and Cable Pushdown (Straight Arm).

For developers

Use Alternate Superman in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GSHWMI" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GSHWMI",
  "name": "Alternate Superman",
  "model": "male",
  "counterpartId": "ex_ADYZYS",
  "target": "Lats",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_GSHWMI/mp4-720.mp4?…",
    "poster": "https://…/ex_GSHWMI/poster.jpg?…"
  }
}