SUPERMAN PULL UPS

VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Superman Pull Ups, a.k.a. Prone Pull Ups, can be performed with bodyweight or with a towel, etc.
2. START: Lay flat on the ground and pin your shoulders back, pushing your chest out.
3. FINISH: Perform a shoulder press motion. The further your hands get from your body, the harder you’ll need to work to keep posture (possible weakness in your rear delts and/or lower traps). Pull your elbows down towards your sides and squeeze your lats hard.
4. TIP: To increase difficulty, lift your feet off the ground to introduce less stability and a static hamstring hold.

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Rear Delts)
• Back (Lats, Lower Traps)
• Legs (Hamstrings)

ALTERNATIVE EXERCISES:

• Cable “Y” Pull
• Band “Y” Pull
• Superman Press
• Posture Press