How to do the SUPERMAN with Pull Downs

    The superman is a great exercise you can do with no equipment that targets most of the muscles in the back. By incorporating the pull down element it recruits the lats.

    By growing the lats you can get a wider look back, which in turn will create the look of a smaller waist. 

    Strengthening your back can be a great way to reduce lower back pain. The exercise also recruits from the glutes and hamstrings. Having strong glutes can also significantly help back pain. 

    How to do the Superman with Pulldowns

    1. Lie face down on an exercise mat or soft floor. 
    2. Extend your arms in front of you with your palms facing the mat. 
    3. Gradually lift your legs and arms off the ground at the same time. 
    4. Slowly bend your elbows to pull your arms down, contracting your lats as you go. 
    5. Hold at the bottom for a moment. Your biceps should be just below shoulder height. 
    6. Push your arms up towards your head. 
    7. Once your arms are straight in front of you, return to the start position of being flat on the mat.
    8. Repeat for desired amount of reps. 

    Muscles Used

    In the upper body, this exercise uses the upper traps, the lats and the spinal erectors of the lower back. As for the lower body, they recruit from the glutes and hamstrings. However, the exercise is predominantly an upper body one – not full body. 

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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