So obese I can barely do 5 💀💀

keep going you will see result soon , consistency is key 💪

15 reps 1set meaning how many times we have to do in 1 set

you would have to do 15 times of superman rows and repeat it 4 times with breaks in between

Superman Row

Core, back, hip-up

Superman Row gif

Doing the Superman Row right? Let your AI coach fix your form and build it into a plan made for you.

Targets: Lats, Lower back, Lower trap

About

This is a Row workout that resembles a superhero movement, and it targets the whole back.

How to Superman Row

Starting Position

1. Please lie down and look at the floor.

2. Hold the band slightly wider than shoulder-width and stretch it above your head.

Proper Form

1. Lift your chest and head while pulling your arms towards your collarbone.

2. Extend your arms forward and return to the starting position.

Breathing Technique

Exhale when you raise your upper body, and inhale when you lower it.

Precautions

Please be careful not to strain and lift your upper body.

From the Community

Superman Row Community

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Superman Row

About

How to Superman Row

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Superman Row Related Reading

Spot reduction is (mostly) a myth — but one 2023 RCT found a small trunk-fat edge

How to warm up before lifting: movement-specific beats everything else — backed by 4 RCTs

The biggest fitness myths, debunked: what a 2025 survey of 721 gym-goers revealed

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Soreness is not a measure of muscle growth.

Zone 2 cardio works — but your watch's heart-rate zones are probably wrong

Superman Row Alternatives

Superman Row vs