Classified as a pull pattern, the Superman Pulls loads the lower back through bodyweight. The working muscles pull the arms toward and behind the torso, which is what makes this movement valuable for posture, pulling strength and shoulder health. It sits in the calisthenics category, so the emphasis falls on movement quality and repeatable output. The 'Superman Pulls' element in the name is the part that matters technically — it defines the exact position and path this version uses, and swapping it changes the training effect. Support comes from the biceps and rear deltoids; the biceps in particular help bend the elbow and supinate the forearm, which is why fatigue there often shows up before the lower back is fully worked. Training this with bodyweight needs no equipment at all and can be done virtually anywhere, though it is harder to load progressively once you outgrow it. Programme it alongside your other lower back work rather than as a standalone. The pattern is accessible enough to learn in a single session, which makes it a sound entry point before progressing to heavier or more complex variations.
Muscles Worked
The Superman Pulls is primarily a back exercise, but it is never only the back doing the work.
Back
75%
Biceps
42%
Rear Deltoids
32%
Back (primary) — These fibres pull the arms toward and behind the torso, and they carry the majority of the load in this movement.
Biceps (secondary) — Assists by helping to bend the elbow and supinate the forearm, contributing to pulling strength and elbow control.
Rear Deltoids (secondary) — Assists by helping to contribute to the movement, contributing to overall performance in this pattern.
Benefits of the Superman Pulls
Strengthens trunk bracing, which protects the spine during heavy compound lifts.
Builds strength in the lower back through a pull pattern, which carries over directly to drawing resistance toward your torso.
Uses bodyweight, which needs no equipment at all and can be done virtually anywhere.
Reinforces the lats, mid-back, rear delts and biceps as a coordinated unit rather than as isolated parts.
How to Perform the Superman Pulls
1
Set your starting position and brace your core before the first rep.
2
Begin by drawing your shoulder blade toward your spine, then pull your bodyweight toward you.
3
Pull until your lower back is fully shortened and hold that position for a beat.
4
Check yourself midway through the Superman Pulls: your bodyweight should be moving at a steady speed, not accelerating.
5
Return to the start under control, letting the arm straighten without losing tension.
6
Breathe out through the effort and keep the lower back under tension between reps.
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
Breathing Technique
The general rule for the Superman Pulls is simple: inhale on the lowering phase, exhale as you pull. For heavier sets, take a breath in at the start position, brace as though bracing for a punch, and hold that pressure through the hardest part of the rep before exhaling. If your breathing falls apart, it is usually the first sign the set has gone past useful.
Tips for Proper Form
Set your position before the first rep rather than correcting it mid-set.
Keep the range of motion consistent across every rep so you can compare sessions honestly.
Lead with the elbow rather than the hand so the back does the work instead of the arms.
Control the lowering phase — most of the lower back stimulus comes from resisting the weight, not lifting it.
Pull to the point where your lower back is fully shortened, pause for a beat, then lower under control.
Log your Superman Pulls numbers each session. The lower back responds to gradual, tracked increases far more reliably than to hard sessions you can't repeat.
Because there's no external load to hide behind, form is the only variable. Regress the movement before you let it get sloppy.
Common Mistakes to Avoid
Pulling with the arms before the shoulder blades move.
Do this insteadInitiate with the scapula, then bend the elbow — otherwise the lower back barely participates.
Letting the biceps and rear deltoids take over the Superman Pulls.
Do this insteadIf you feel it everywhere except the lower back, reset your position and ease off the difficulty.
Rushing reps because there's no weight to slow you down.
Do this insteadUse a deliberate tempo; without external load, time under tension is your main lever on the lower back.
Variations by Experience Level
Beginner
Reduce the load and perform the Superman Pulls for higher repetitions, focusing entirely on position rather than weight. Stay at this level until every Superman Pulls rep looks the same as the first.
Intermediate
Add a one- to two-second pause at the hardest position of each repetition. Alternate harder and easier Superman Pulls sessions rather than pushing every one.
Advanced
Progress to a heavier variation of the same pattern once technique is stable at your current load. At this level the Superman Pulls is best programmed after your heaviest lower back work, not before it.
Safety Considerations
Keep the spine in a neutral position — loaded flexion or forced rotation is where lower-back injuries happen.
Warm up with lighter sets of the Superman Pulls before your first working set.
Stop the set when technique degrades — a Superman Pulls rep that no longer looks like your first one is not building anything.
The most common way the Superman Pulls goes wrong is using momentum from the lower back to swing the weight.
Who Should Avoid This Exercise
The Superman Pulls suits most healthy trainees, but it is not appropriate for everyone.
Anyone experiencing sharp, localised or radiating pain during the movement — that is a signal to stop, not to push through.
Anyone with an acute lower-back injury or disc irritation, until cleared to load the spine again.
This is general educational information, not medical advice. If you are managing an injury or medical condition, check with a qualified professional before adding this exercise to your programme.
It primarily trains the back, with the biceps and rear deltoids assisting. The pattern is classified as pull, so the lats, mid-back, rear delts and biceps share the workload.
Is the Superman Pulls suitable for beginners?
Yes. It is rated beginner-level, and the pattern can usually be learned in a single session with light resistance.
How many sets and reps should I do?
A practical starting point is 3 sets of 6-8, resting 2-3 min between sets, roughly 2x per week. Adjust from there based on how you recover.
What equipment do I need for the Superman Pulls?
You need bodyweight. This needs no equipment at all and can be done virtually anywhere, though it is harder to load progressively once you outgrow it.
How do I breathe during the Superman Pulls?
As a general rule, inhale on the lowering phase, exhale as you pull. Avoid holding your breath for the entire set.
What is the most common mistake with the Superman Pulls?
Using momentum from the lower back to swing the weight. The simplest correction is to lead with the elbow rather than the hand so the back does the work instead of the arms.
What can I do instead of the Superman Pulls?
Good substitutes that train the same lower back pattern include Around The World Superman Hold, Barbell Staggered Deadlift, and Kettlebell Sumo Deadlift. Pick whichever matches the equipment you have available.
How often should I do the Superman Pulls?
About 2x per week suits most people. Recovery, not frequency, is what limits progress.
About Training Your Lower Back
The Superman Pulls fits into that picture as a beginner option using bodyweight, leaning on the biceps and rear deltoids alongside the 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.