Back · Bodyweight

Alternate Opposite Superman Lift and Row

The alternate opposite superman lift and row is a bodyweight movement combining posterior chain extension with a unilateral rowing action. It strengthens the erector spinae, latissimus dorsi, and glutes, fitting well into postural warm-ups or endurance-focused back workouts.

Muscles: Back
Equipment: Bodyweight
Type: Strength
Animation: Women

How to do it

Lie face down with arms extended overhead and legs straight.
Simultaneously lift your right arm and left leg off the ground.
As you lift, pull your right arm back in a rowing motion toward your ribcage.
Lower back down and repeat with the left arm and right leg.
Continue alternating sides, squeezing your back and glutes with each rep.

Common mistakes

Hyperextending the lower back aggressively using momentum, which compresses the lumbar spine instead of engaging the target muscles.
Cranking the neck upward to look forward, placing unnecessary strain on the cervical spine.
Flaring the rowing elbow out wide instead of driving it toward the ribcage, reducing lat engagement.
Rushing through the reps without pausing at the top, which eliminates peak muscular contraction.

Tips

Keep your gaze fixed on the floor to maintain a neutral cervical spine throughout each rep.
Drive your elbow back and close to your ribs, actively depressing and retracting the shoulder blade.
Lift the leg by squeezing the glute rather than arching exclusively through your lower back.

Sets and reps

Perform 3–4 sets of 10–16 alternating reps (5–8 per side) with 45–60 seconds of rest to build postural endurance and control.

Muscles worked

Alternate Opposite Superman Lift and Row: back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is this exercise safe if you have lower back sensitivity?

It is generally safe when performed with a modest, controlled range of motion; stop immediately and consult a healthcare professional if you experience sharp pain.

How does the row modification change the standard Superman?

The rowing motion increases activation of the latissimus dorsi and rhomboids while alternating sides challenges your core to resist rotation.

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