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Lower Back · Intermediate

Superman Row with Towel

Prone trunk-extension hold combined with a towel pulldown from overhead toward the upper chest.

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Exercise overview

Training details

Lower BackGlutesUpper BackLatsRear DeltsCore

Equipment

Towel

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on the ground with arms extended in front of you, holding a towel.
  2. 02Engage your core and lift your arms, chest, and legs off the ground simultaneously.
  3. 03Pull the towel towards your chest while squeezing your shoulder blades together.
  4. 04Hold for a moment at the top, then slowly lower back to the start position.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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