How to do it
Initiate each row by retracting both shoulder blades before the elbows bend.
- 1
Lie face down on the floor with your arms extended holding a towel taut in front of you.
- 2
Lift your chest, arms, and legs off the floor to enter the superman position.
- 3
While elevated, perform a row by pulling the towel towards your chest, bending your elbows out to the sides.
- 4
Extend your arms back out, then lower your body to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your glutes and back muscles to lift your chest off the ground, and ensure a controlled movement without jerking.
Common mistakes
- ✕Hyperextending the neck by gazing upward
- ✕Letting the legs drop toward the floor
- ✕Yanking the towel with upper-body momentum