Lying Upper Body Superman Row
Lying Upper Body Superman Row Exercise Description
The Lying Upper Body Superman Row is a prone, bodyweight pull that targets the upper back and scapular stabilizers while minimizing lower-body involvement. You’ll raise the chest slightly off the floor, then perform a controlled “row” by drawing the elbows toward the torso and retracting/depressing the shoulder blades. Primary movers include the middle and lower trapezius, rhomboids, and posterior deltoids, with the rotator cuff providing shoulder stabilization and the thoracic erector spinae maintaining lift. Keeping the legs down and the core lightly braced helps avoid excessive lumbar extension and keeps the focus on scapular motion. This drill reinforces clean overhead-to-row mechanics, smooth scapular gliding, and postural control of the upper back.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Latissimus Dorsi, Teres Major
- Stabilizing Muscles: Infraspinatus, Longissimus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Upper Body Superman Row Exercise
‘- Lie prone with legs long, feet on the floor. Set head neutral, gaze down.
– Extend arms overhead in a wide “Y,” thumbs up to create gentle external rotation.
– Lightly brace your abdomen and keep the pelvis neutral to maintain a neutral spine.
– Lift your chest just enough that the sternum hovers off the floor; keep the neck long.
– Initiate the row by sliding shoulder blades down and together; pull elbows toward your ribs.
– Keep shoulders away from ears; elbows angle about 45–70° from the torso.
– Pause briefly with scapulae retracted/depressed; wrists straight, forearms aligned.
– Reach the arms back to the overhead “Y” with control, maintaining rib cage position.
– Lower the chest to the floor only if needed to reset; keep breathing steadily throughout.
– Avoid shrugging, craning the neck, flaring ribs, or arching the low back; do not lift the legs.
Lying Upper Body Superman Row Tips
‘- Keep your head neutral with your gaze down to maintain neck alignment.
– Set your arms in a wide overhead “Y” with thumbs up to create gentle external rotation.
– Lightly brace your abdomen and keep the pelvis neutral to maintain a neutral spine.
– Lift your chest only until the sternum hovers off the floor, keeping the neck long.
– Initiate the row by sliding your shoulder blades down and together before pulling your elbows toward your ribs.
– Keep your shoulders away from your ears as your elbows move at roughly a 45–70° angle from your torso.
– Pause briefly at the end of the row with your shoulder blades retracted and depressed, wrists straight and forearms aligned.
– Reach your arms back to the overhead “Y” with control, maintaining your rib cage position.
– Keep your legs down on the floor and avoid shrugging, craning the neck, flaring the ribs, arching the low back, or lifting the legs.
Lying Upper Body Superman Row Beginner Introduction
The Lying Upper Body Superman Row introduces a face-down, bodyweight movement centered on the pulling action of the upper body. The person lies on the stomach with arms stretched overhead, then draws the elbows back in a smooth rowing motion while the upper torso hovers gently above the ground. This pattern emphasizes the muscles between the shoulder blades, the mid and lower portions of the traps, the rear shoulders, and the small stabilizers around the shoulder joint, with the mid-back also working to support the slight lift of the chest.
Because the legs remain grounded and relatively quiet, the effort is concentrated in the upper back rather than the hips or legs. A light tension through the abs supports the midsection, helping the spine stay comfortably aligned while the shoulder blades glide from an overhead reach into a row. The movement highlights steady control, deliberate shoulder blade action, and refined posture through the upper back, making it useful for practicing a strong, coordinated pull without adding equipment or heavy loading.