Lying Upper Body Superman Row
Lying Upper Body Superman Row Exercise Description
The Lying Upper Body Superman Row is a prone, body‑weight drill that combines a small upper‑back extension with a scapular rowing action. It targets the thoracic extensors (erector spinae) and key scapular retractors/depressors, including the middle and lower trapezius and the rhomboids, with assistance from the posterior deltoids. The movement teaches controlled thoracic extension while keeping the lumbar spine stable, reinforcing shoulder‑blade positioning under minimal load. Because the arms move from an overhead “Superman” reach into a “W” row, the exercise emphasizes scapular retraction and depression without shrugging. The core and glutes provide a light brace to maintain a neutral pelvis and avoid excessive low‑back arch as the chest and arms lift.
- Muscle Groups: Back, Traps
- Target Muscles: Iliocostalis, Longissimus, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Lower Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Back, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Lying Upper Body Superman Row Exercise
‘- Lie prone with legs long, feet about hip‑width, pelvis and toes lightly grounded.
– Reach arms overhead at shoulder width with thumbs up; keep neck long and gaze toward the floor.
– Lightly brace your abdominals and glutes to maintain a neutral pelvis.
– Initiate by lifting the sternum and arms a few inches via thoracic extension; avoid compressing the low back.
– Row: draw elbows back toward your sides into a “W,” pulling shoulder blades together and down (retract and depress); do not shrug.
– Keep forearms and hands hovering; wrists neutral.
– Briefly hold the end position while maintaining a long neck and even breathing.
– Reach the arms forward again with control, then lower the chest to the start.
– Throughout, keep hips and legs quiet on the floor; avoid kicking, craning the neck, or flaring the ribs.
– Use a smaller chest lift if you feel pressure in the low back; focus on smooth scapular motion.
Lying Upper Body Superman Row Tips
‘- Lie prone with legs long, feet about hip‑width, and keep your pelvis and toes lightly grounded.
– Reach arms overhead at shoulder width with thumbs up, keeping your neck long and gaze toward the floor.
– Lightly brace your abdominals and glutes to maintain a neutral pelvis as you move.
– Initiate the motion by lifting your sternum and arms a few inches using thoracic extension, avoiding any feeling of compressing the low back.
– As you row, draw your elbows back into a “W,” pulling your shoulder blades together and down without shrugging.
– Keep your forearms and hands hovering off the floor with neutral wrists throughout.
– Briefly hold the end “W” position while maintaining a long neck and even breathing.
– Reach the arms forward again with control before lowering your chest back to the start.
– Keep hips and legs quiet on the floor; avoid kicking, craning the neck, or flaring the ribs.
– If you feel pressure in your low back, reduce the height of your chest lift and focus on smooth shoulder‑blade motion.
Lying Upper Body Superman Row Beginner Introduction
The Lying Upper Body Superman Row is a bodyweight exercise done face down that blends a gentle lift of the upper spine with a rowing-style movement of the shoulder blades. From this grounded position, the chest and arms rise a small amount while the arms travel out of an overhead “Superman” reach toward a wide “W” near the sides. This coordinated action highlights the muscles between and below the shoulder blades, the rear shoulders, and the upper part of the back.
Throughout the motion, the core and glutes give light support so the lower back feels steady while the upper back moves. The shoulder blades slide inward and downward instead of up toward the ears, encouraging smoother, more controlled shoulder action under very low load. With the hips and legs resting on the floor, attention centers on precise upper‑back lifting, a long, relaxed neck, and unhurried breathing. This creates a focused way to practice controlled upper‑back extension and shoulder‑blade positioning without adding resistance.