Superman Towel Rows

The Superman towel row is a bodyweight pulling exercise performed on the ground that mimics the mechanics of a pull-up or row. This movement strengthens the upper back, rear delts, and scapular stabilizers, while also engaging the posterior chain and core muscles to maintain a Superman hold position. The exercise is excellent for athletes working on pulling strength without access to rings or a pull-up bar, as it reinforces proper scapular retraction and pulling coordination.

This exercise is particularly useful as a pulling regression for beginners and a high-rep endurance movement for advanced athletes. It is commonly used in gymnastics and calisthenics as a supplemental pulling exercise to enhance scapular control and endurance. Before attempting Superman towel rows, athletes should have basic scapular awareness and be comfortable maintaining a Superman hold (arch body hold) for at least 20 seconds.

For this exercise, you will need a towel or resistance band, and a flat surface such as the floor, mat, or soft training area. The towel should be held taut throughout the movement to maintain muscle engagement and simulate the resistance of pulling against a bar or rings.

How to Perform Superman Towel Rows

1. Starting Position: Lie flat on your stomach with your legs extended and feet slightly elevated, ensuring that your heels are touching. Keep your core engaged and your lower back slightly arched in a Superman position.

2. Grip the Towel: Hold the towel with both hands, arms fully extended in front of you. Keep tension on the towel by pulling outward slightly to engage your upper back.

3. Elevate the Upper Body: Lift your chest slightly off the floor while keeping your arms fully extended. Your hands should not touch the floor at any point during the movement.

4. Initiate the Row: Pull the towel toward your upper chest, leading with your elbows while keeping them tucked at around a 45-degree angle. Focus on squeezing your shoulder blades together as if performing a pull-up or row.

5. Peak Contraction: Hold the fully contracted position for 1-2 seconds, ensuring maximum scapular engagement.

6. Control the Eccentric Phase: Slowly extend your arms back to the starting Superman position while maintaining tension on the towel.

7. Repeat for Repetitions: Perform the desired number of reps, keeping your legs, core, and upper body engaged throughout.

Benefits of Superman Towel Rows

• Strengthens the Upper Back & Scapular Muscles: Enhances scapular retraction and control, crucial for strong pulling movements.

• Develops Postural Muscles: Helps counteract forward shoulder posture by reinforcing proper pulling mechanics.

• Improves Pulling Endurance: Mimics a pull-up motion, allowing for high-rep practice without needing equipment.

• Enhances Posterior Chain Activation: Engages the glutes, hamstrings, and lower back to maintain the arch position.

• Scalable for All Levels: Can be used as a regression for beginners or a pre-fatigue drill for advanced athletes.

• Increases Mind-Muscle Connection for Pulling Movements: Helps athletes develop better control of back and scapular activation.

Common Mistakes to Avoid

• Letting the Hands Touch the Floor: Keep your hands elevated to maintain proper back engagement.

• Dropping the Legs or Chest: Maintain the Superman position throughout to maximize full-body activation.

• Not Keeping Tension on the Towel: The towel should remain taut, mimicking real pulling resistance.

• Flaring the Elbows Too Much: Keep your elbows at a 30-45 degree angle rather than excessively wide.

• Rushing the Movement: Perform the exercise with slow, controlled reps to maximize muscle engagement.

• Neglecting the Hold at the Top: Pause briefly at the peak of the row to reinforce scapular activation.

Gym Equivalent Exercises

• Lat Pulldown (Slow Eccentric Focus) – Strengthens the same pulling muscles with adjustable resistance.

• Seated Cable Rows – Builds upper back and lat endurance with a controlled pulling motion.

• Inverted Rows (Ring or Bar) – Provides a more dynamic version of the same movement pattern.

• Face Pulls with Bands or Cables – Enhances scapular retraction and rotator cuff activation.

• Superman Holds (Isometric) – Strengthens posterior chain endurance and improves core stabilization.

The primary muscles engaged in Superman towel rows include:

• Latissimus dorsi (lats) – Primary pulling muscle, responsible for simulating a pull-up motion.

•Rhomboids & Middle Trapezius – Retracts the shoulder blades, reinforcing scapular control.

• Rear deltoids – Assists in shoulder stabilization and pulling mechanics.

The secondary muscles involved include:

•Erector spinae & Lower Back Muscles – Helps maintain the Superman position and supports spinal stability.

• Glutes & Hamstrings – Engaged to keep the legs elevated and extended.

• Forearms & Grip Muscles – Works to maintain tension on the towel throughout the movement.

• Core Muscles (Rectus Abdominis & Obliques) – Helps stabilize the body and prevents excess movement.

Superman towel rows are highly adaptable, making them suitable for beginners developing back strength as well as advanced athletes refining scapular control and endurance. By modifying equipment, tempo, resistance, and positioning, athletes can continuously challenge themselves, progressing toward stronger pull-ups, muscle-ups, and horizontal pulling movements. Mastering this exercise helps enhance pulling endurance, scapular mechanics, and full-body stability, making it an excellent pulling accessory movement for all levels of calisthenics training.