SUPERMAN PULL UPS

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

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)
prone press exercise demo

ALTERNATIVE EXERCISES: