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Back · Body Weight
Superman Pulls
Superman Pulls is an intermediate compound strength exercise that works the spine (back), with the hamstrings, shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Spine
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lower Back · Erector Spinae
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Superman Pulls
- Lie face down on the floor with a resistance band secured to a low anchor point in front of you. Hold one end of the resistance band in each hand with your arms extended straight out in front of you and your legs extended straight behind you.
- Simultaneously lift your arms, chest, and legs 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 the resistance band towards your shoulders, squeezing your shoulder blades together.
- Extend your arms back out in front of you, keeping tension on the resistance band, and then slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on using your lower back and glute muscles to lift your body off the floor.
- Keep your neck in a neutral position to avoid straining it.
- Use a mat to provide cushioning and support for your body.
Superman Pulls alternatives
More spine exercises
Superman Pulls FAQ
What muscles does Superman Pulls work?
Superman Pulls mainly works the spine in the back (Erector Spinae, gluteus maximus and gluteus mideus). The hamstrings, shoulders and core work as secondary muscles.
What equipment do you need for Superman Pulls?
None. Superman Pulls is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Superman Pulls should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Superman Pulls good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Superman Pulls 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?
Other exercises for the spine include Superman Pulls Resistance Bands, Good Mornings Kettlebell, Trap Bar Deadlift and Good Mornings Barbell.
For developers
Use Superman Pulls 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.
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