How to do the Superman Pull
- Lie face down, legs straight, arms extended above you on the floor.
- Squeeze your bottom and raise your arms, upper body, and thighs slightly.
- Pull your elbows down beside your ribs, then reach forward again.
- Keep chest and legs lifted until the set is done.
Full technique — 6 steps
- Lie face down with legs straight and arms extended overhead, palms facing the floor.
- Squeeze your glutes and raise your arms, upper body, and thighs a few inches off the floor.
- Keep the lift held and pull your elbows down and back beside your ribs.
- Stop when your hands reach about head level with your elbows fully bent.
- Reach your arms forward again until they are straight overhead, still off the floor.
- After the last rep, lower your arms, chest, and legs back to the floor under control.
Common mistakes
- Letting chest drop during the pull
- Cutting the arm extension short
- Looking forward and overextending neck
- Lifting too high through low back
- Letting knees bend during lift
Form cues
- Squeeze glutes throughout
- Pull elbows to ribs
- Keep eyes on floor
- Start from full overhead reach
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Superman Same level
Barbell
- Good Morning Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Superman
- This exercise Superman Pull
Too hard for now? Start with the Alternating Superman.
In ready-made workouts
- 20-minute bodyweight workout20 min · No equipment
Quick answers
What muscles does the Superman Pull work?
Primary: Lower back 8/10, Lats 7/10. Also works: Glutes 6/10, Upper back 6/10, Rear delts 5/10, Hamstrings 4/10.
When should I do the Superman Pull in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Superman Pull?
Strength: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Superman Pull?
Resistance bands: Resistance Band Superman. Barbell: Good Morning.
What is an easier version of the Superman Pull?
Alternating Superman (10% of bodyweight).
