How to do a superman row with towel

Setup:

1. Lie on your stomach: Lie face down on a mat or floor with your legs extended behind you and a rolled-up towel in each hand.
2. Superman Position: Extend your arms in front of you in the "Superman" position, palms facing down, hovering your arms and legs slightly off the ground. Engage your core by squeezing your abs and glutes.

The Lift:

1. Initiate the row: Pull the towels towards your armpits by bending your elbows and pulling your shoulder blades together. Think of retracting your shoulder blades rather than simply rowing with your arms.
2. Squeeze at the top: Pause briefly at the top of the row, focusing on a strong contraction in your upper back muscles.
3. Controlled lowering: Slowly reverse the movement, returning to the Superman position with control. Avoid dropping your arms and legs too quickly.
4. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Focus on your back: Concentrate on the feeling of your upper back muscles working throughout the movement.
• Maintain Engaged Core: Keep your core tight to protect your lower back and increase the challenge.
• Breathe: Exhale as you row, inhale as you descend.

Variations

• Weighted: Hold small dumbbells instead of towels for added resistance.