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Superman

 Type: Back
The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It's a complimentary exercise to the abdominal crunch as it works the opposing back muscles to create a balanced workout. Below you'll find a video guide and step by step instructions that describe the correct technique for the superman exercise.
Level :  Equipment : No
Lower Back
Upper Shoulders

Superman Steps:

Step 1:
Lie face down on a gym mat with arms out straight in front of you
Step 2:
Simultaneously raise both arms and legs off the ground
Step 3:
Hyper extend the spine to raise the chest
Step 4:
Pause and hold this raised position for the required time, usually 10 to 30 secs
Step 5:
Slowly lower to the start position
Back Exercises
Show All
Beginner
Bent Over Row, Dumbbell, Alternating Bent Over Row, Dumbbell, Alternating
Cable Pullover, Straight Arm Cable Pullover, Straight Arm
Cable Rows, Seated, Bar, Underhand Grip Cable Rows, Seated, Bar, Underhand Grip
Cable Rows, Seated, Overhand Grip Cable Rows, Seated, Overhand Grip
Hip Extensions, Bridge Hip Extensions, Bridge
Hip Extensions, Weighted, Bridge Hip Extensions, Weighted, Bridge
Lat Pulldown, Behind the Neck, Narrow Grip Lat Pulldown, Behind the Neck, Narrow Grip
Lat Pulldown, Behind the Neck, Underhand Grip Lat Pulldown, Behind the Neck, Underhand Grip
Lat Pulldown, Behind the Neck, Wide Grip Lat Pulldown, Behind the Neck, Wide Grip
Lat Pulldown, Cable, Wide Grip Lat Pulldown, Cable, Wide Grip
Lat Pulldown, Narrow Grip Lat Pulldown, Narrow Grip
Lat Pulldown, Underhand Grip Lat Pulldown, Underhand Grip
Machine Flye, Reverse Machine Flye, Reverse
Row, Dumbbell, Kneeling Row, Dumbbell, Kneeling
Seated Row Machine Seated Row Machine
Seated Row Machine, Overhand Grip Seated Row Machine, Overhand Grip
Seated Row Machine, Underhand Grip Seated Row Machine, Underhand Grip
Superman Superman
Superman, Alternating Superman, Alternating
Intermediate
Back Extension Back Extension
Bent Over Row with Static Hold, Dumbbell Bent Over Row with Static Hold, Dumbbell
Bent Over Row, Barbell, Overhand Bent Over Row, Barbell, Overhand
Bent Over Row, Barbell, Reverse Grip Bent Over Row, Barbell, Reverse Grip
Bent Over Row, Cable, Single Arm, Overhand Grip Bent Over Row, Cable, Single Arm, Overhand Grip
Bent Over Row, Cable, Single Arm, Underhand Grip Bent Over Row, Cable, Single Arm, Underhand Grip
Bent Over Row, Cable, Straight Bar Bent Over Row, Cable, Straight Bar
Bent Over Row, Cable, Straight Bar, Reverse Grip Bent Over Row, Cable, Straight Bar, Reverse Grip
Bent Over Row, Dumbbell Bent Over Row, Dumbbell
Bent Over Row, Dumbbell, Alternating, Reverse Grip Bent Over Row, Dumbbell, Alternating, Reverse Grip
Bent Over Row, Dumbbell, Kneeling Bent Over Row, Dumbbell, Kneeling
Bent Over Row, Dumbbell, Kneeling, Reverse Grip Bent Over Row, Dumbbell, Kneeling, Reverse Grip
Bent Over Row, Dumbbell, Neutral Grip Bent Over Row, Dumbbell, Neutral Grip
Bent Over Row, Dumbbell, Reverse Grip Bent Over Row, Dumbbell, Reverse Grip
Cable Rows, Seated Cable Rows, Seated
Cable Rows, Seated , Wide Grip Cable Rows, Seated , Wide Grip
Cable Rows, Seated, Underhand Grip Cable Rows, Seated, Underhand Grip
Dumbbell Row, Single Arm, Bench, Elbow In Dumbbell Row, Single Arm, Bench, Elbow In
Plank Row, Dumbbell Plank Row, Dumbbell
Plank Row, Dumbbell, Underhand Grip Plank Row, Dumbbell, Underhand Grip
Plank, High Row, Dumbbell Plank, High Row, Dumbbell
Pullover, Barbell, Lying Pullover, Barbell, Lying
Pullover, Dumbbell, Lying Pullover, Dumbbell, Lying
Quadruped, Alternating Quadruped, Alternating
Squat, Dumbbell Twist, Low to High Squat, Dumbbell Twist, Low to High
Squat, Medicine Ball Twist, Low to High Squat, Medicine Ball Twist, Low to High
Squat, Plate Twist, Low to High Squat, Plate Twist, Low to High
Advanced
Inverted Rows Inverted Rows
Pull Ups, Eccentric Pull Ups, Eccentric
Pull Ups, Neutral Grip Pull Ups, Neutral Grip
Pull Ups, Overhand, Narrow Grip Pull Ups, Overhand, Narrow Grip
Pull Ups, Overhand, Wide Grip Pull Ups, Overhand, Wide Grip
Pull Ups, Underhand Grip Pull Ups, Underhand Grip

 


Some Back Workouts you should try
Lower and Upper Back Workout Routine
Lower and Upper Back Workout Routine
Level : Beginner
» View Workout
Best Back Workout for Mass
Best Back Workout for Mass
Level : Intermediate
» View Workout
Back and Biceps Workout
Back and Biceps Workout
Level : Intermediate
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Killer Back Workout
Killer Back Workout
Level : Advanced
» View Workout
Back and Shoulder Workout
Back and Shoulder Workout
Level : Advanced
» View Workout

 


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