strength · bodyweight
Superman Pull
Superman with a pulling motion — builds real back strength without gear.
3 × 10–15 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper back
Also works
lower back, glutes
How to do it
- Lie face down, arms extended overhead.
- Lift arms and chest slightly off the floor.
- Pull elbows down and back toward the ribs (like a lat pulldown).
- Reach arms back overhead with control.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation