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Superman Row with Towel

Superman Row with Towel

The Superman Row with Towel is a dynamic and challenging exercise that targets multiple muscle groups in your upper back, shoulders, and core. This compound movement combines the benefits of a rowing exercise with the stability challenge of a superman pose, making it an effective and functional exercise for improving posture, strength, and stability. To perform the Superman Row with Towel, start by lying face down on an exercise mat with your arms extended overhead, holding onto a towel. Engage your core, squeeze your glutes, and lift both your upper body and legs off the floor simultaneously, resembling the shape of Superman in flight. While maintaining this superman position, pull the towel towards your chest by retracting your shoulder blades and bending your elbows, as if you were performing a rowing motion. Focus on squeezing your back muscles and keeping your arms close to your body throughout the movement. Pause for a moment at the top of the contraction, then slowly lower your arms back to the starting position while maintaining the superman posture with your upper body and legs off the ground. Repeat for the recommended number of repetitions, ensuring proper form and control throughout the exercise. The Superman Row with Towel is a challenging exercise that can be performed at home or in the gym, using a towel or resistance band. It helps to strengthen the muscles of your upper back, improve posture, and enhance overall upper body and core stability. Incorporate this exercise into your workout routine regularly to build a strong, stable, and well-rounded physique.


  • Start by lying face down on an exercise mat or the floor with your legs extended and your arms extended overhead.
  • Hold a towel or a resistance band in both hands, with your palms facing down.
  • Engage your core and lift your chest slightly off the ground to create tension in your back.
  • Simultaneously, pull your elbows back and squeeze your shoulder blades together as if you were rowing.
  • At the same time, lift your legs off the ground and squeeze your glutes for stability.
  • Hold the contracted position for a moment, making sure to keep your neck in a neutral position.
  • Slowly lower your legs and arms back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and protect your lower back.
  • Keep your neck in a neutral position by looking down at the ground during the movement.
  • Focus on squeezing your shoulder blades together as you pull the towel towards your chest.
  • Make sure to maintain a straight line from your head to your heels throughout the exercise.
  • To increase the intensity, hold the contracted position for a few seconds before returning to the starting position.
  • If you find it difficult to maintain balance, try performing the exercise with only one arm at a time.
  • Ensure that your hips remain level throughout the exercise and avoid any twisting or rotating.
  • Start with a lighter resistance towel and gradually increase the tension as you become more comfortable with the movement.
  • To maximize the benefits, perform the Superman Row with Towel exercise in a controlled and deliberate manner.
  • Remember to breathe continuously and avoid holding your breath during the exercise.


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