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Back · Band
Superman Pulls Resistance Bands
Superman Pulls Resistance Bands is a beginner compound strength exercise that works the spine (back), with the hamstrings, shoulders and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Middle Back · Latissimus Dorsi, Teres Major
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Superman Pulls Resistance Bands
- Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
- Simultaneously lift your arms and chest off the floor as high as you comfortably can, engaging your lower back and glutes.
- While holding the lifted position, bend your elbows and pull your arms back towards your shoulders, squeezing your shoulder blades together.
- Extend your arms back out in front of you and slowly lower your chest back to the starting position. Repeat for the desired repetitions.
Form tips
- Breathe steadily: exhale as you lift and pull the resistance band, and inhale as you extend your arms and lower your body.
- Gradually increase the duration of the hold and the number of repetitions as your strength improves.
- Keep your neck in a neutral position to avoid straining it.
Superman Pulls Resistance Bands alternatives
More spine exercises
Superman Pulls Resistance Bands FAQ
What muscles does Superman Pulls Resistance Bands work?
Superman Pulls Resistance Bands mainly works the spine in the back (Erector Spinae, Latissimus Dorsi, Teres Major and gluteus maximus). The hamstrings, shoulders and core work as secondary muscles.
What equipment do you need for Superman Pulls Resistance Bands?
You need a band.
How many sets and reps of Superman Pulls Resistance Bands should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Superman Pulls Resistance Bands good for beginners?
Yes. Superman Pulls Resistance Bands is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Superman Pulls Resistance Bands 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 Superman Pulls Resistance Bands?
Other exercises for the spine include Superman Pulls, Superman, Superman Holds and Good Mornings Barbell.
For developers
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