Superman Lat Pull 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Superman Lat Pull is a bodyweight exercise that targets the lats while also engaging the lower back and traps to enhance upper-body strength and posture. Performed by lying face down with arms extended, you lift your chest, arms, and legs off the ground into a Superman position, then pull your elbows down toward your sides in a controlled motion, squeezing your shoulder blades together to activate the back muscles. This movement mimics a lat pulldown without equipment, making it an effective way to develop back definition, shoulder stability, and core control using only bodyweight resistance.
How to Perform
Lie face-down on a comfortable, flat surface (yoga mat) with legs straight and arms extended overhead, palms facing down.
Engage your core and glutes lightly to stabilize the pelvis and prevent excessive lumbar sag.
Inhale to prepare, then exhale as you gently lift your chest, arms, and slightly lift your legs off the floor to find a small, controlled “Superman” hold (only a few centimeters — don’t overarch).
From that lifted position, bend your elbows and pull them down and back toward your hips, squeezing your shoulder blades together as if performing a lat pulldown with your bodyweight.
Pause briefly (0.5–1 second) at the peak of the pull while maintaining tension through the lats, traps, and lower back.
Slowly extend your arms back overhead to return to the starting lifted Superman position with control — avoid dropping your torso or legs onto the mat between reps.
Inhale as you return the arms overhead; keep breathing steady and avoid breath-holding.
Use a slow, controlled tempo such as 2 seconds pulling, 1 second squeeze, 2–3 seconds returning, for good muscle activation and safety.
Perform 8–15 controlled repetitions for 2–4 sets depending on your training goal (strength: lower reps with more sets; endurance/conditioning: higher reps).
To increase difficulty, hold light dumbbells or wrist weights, pause longer at the contraction, or perform the movement from an unstable surface (cushion) carefully.
To regress the movement, reduce the lift height (smaller Superman), perform only the scapular retraction while chest remains on the floor, or do single-arm variations to reduce load.
Common mistakes to avoid: lifting the chest and legs excessively (which stresses the lower back), using momentum instead of controlled muscle contraction, shrugging the shoulders up toward the ears, and flaring the ribs or letting the pelvis drop.
Safety cues: stop if you feel sharp lower-back pain, keep the neck neutral (look down, not forward), prioritize scapular control over range of motion, and warm up the shoulders and thoracic spine before heavy sets.
Programming tip: include this exercise as an accessory posterior-chain/back activation move near the start of a workout or inside a superset for posture and lat activation on non-heavy pull days.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your movements slow and controlled to fully engage the lats and avoid using momentum.
Focus on squeezing your shoulder blades together at the peak of the pull to maximize trap and upper-back activation.
Lift only a few centimeters off the ground to protect your lower back from strain.
Maintain a neutral neck position, looking down rather than forward, to prevent neck tension.
Engage your core and glutes to stabilize the pelvis and avoid excessive arching in the lower back.
Breathe steadily throughout the movement; exhale during the pull and inhale while returning.
Avoid shrugging your shoulders up toward your ears to prevent upper-trap overactivation.
Keep the legs straight but relaxed, lifting them just enough to stay off the floor without stressing the lumbar spine.
Pause briefly at the top of the pull to increase muscle activation and mind-muscle connection.
Start with fewer reps and sets, then gradually increase volume as your back strength and control improve.
How Not to Perform
Do not lift your chest and legs excessively high, as this puts unnecessary strain on the lower back.
Avoid using momentum or jerky movements instead of controlled muscle contraction.
Do not shrug your shoulders up toward your ears; this shifts focus away from the lats.
Avoid letting your pelvis sag or ribs flare, which reduces core stability and increases injury risk.
Do not hold your breath during the exercise; proper breathing is essential for control and safety.
Avoid looking forward or craning your neck; keep your head neutral, looking down.
Do not rush through repetitions; moving too fast reduces lat activation and wastes energy.
Avoid relaxing the shoulder blades or arms at the bottom of the movement; maintain tension to target the intended muscles.
Do not let the legs or arms drop to the floor between reps, as this decreases time under tension and reduces effectiveness.
Avoid adding excessive weight or resistance before mastering proper form, which can lead to injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
