Reviewed exercise · beginner

Superman Pull

A accessory hinge movement for back.

Equipment

bodyweight

Typical range

8–20 reps

Also trains

glutes, shoulders

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Lie face down, lift only slightly, pull elbows toward the ribs, then reach long again.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Choose length over height.
• Use a repeatable, pain-free range.

Common mistakes

• Hyperextending the low back or neck.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.