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Superman
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Home ›
Lower Back ›
Superman
Superman
Lower BackBodyweightPullCalisthenics
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Start in the setup position with good posture and core engaged.
2
Initiate the movement by engaging the target back muscle — not just pulling with arms.
3
Drive through the full range of motion with control.
4
Squeeze at peak contraction for 1 second.
5
Return slowly — the eccentric phase builds as much muscle as the pull.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
The Superman targets the back, with Biceps picking up the supporting work, performed using bodyweight. It hits the muscle through a natural movement arc that allows good loading without excessive joint stress.
Muscles Worked
Back
75%
Biceps
42%
Rear Deltoids
32%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Lower Back
The lower back — chiefly the erector spinae running along the spine — keeps you upright, stabilises the trunk under load, and works alongside the glutes and hamstrings to extend the hips. A strong, resilient lower back underpins nearly every heavy lift and protects against everyday injury.
The deadlift and its variations are the primary builders, loading the entire posterior chain. Back extensions, good mornings, and rack pulls add targeted strengthening, while bracing during squats and carries trains the spinal stabilisers.
Technique is paramount: maintain a neutral spine, brace the core hard, and hinge from the hips rather than rounding the back. Build load gradually and never sacrifice form for weight.
