How to Do Superman Pulls

Superman Pulls is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Superman Pulls

  1. 01Lie prone on the floor with arms extended forward and legs straight.
  2. 02Lift your chest and arms slightly off the ground by engaging your spinal erectors.
  3. 03Pull your elbows down and back toward your ribs as if performing a lat pulldown.
  4. 04Squeeze your shoulder blades together at the peak of the movement.
  5. 05Extend your arms back to the starting position while keeping your chest elevated.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Superman Pulls

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract and depress your scapulae before starting the pull to ensure the lats are fully engaged.

Same coaching engine used inside the A90 app

05 / FAQ

Superman Pulls questions

What muscles does Superman Pulls work?

Superman Pulls is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Superman Pulls correctly?

Lie prone on the floor with arms extended forward and legs straight. Lift your chest and arms slightly off the ground by engaging your spinal erectors. Pull your elbows down and back toward your ribs as if performing a lat pulldown. Squeeze your shoulder blades together at the peak of the movement. Extend your arms back to the starting position while keeping your chest elevated.

What is the A90 coach tip for Superman Pulls?

Retract and depress your scapulae before starting the pull to ensure the lats are fully engaged.

Is Superman Pulls suitable for beginners?

Superman Pulls is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Superman Pulls?

No. Superman Pulls is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes superman pulls into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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