All exercisesWarm-ups·Back 
Superman Pulls
BackShoulders
Step 1 / 2
At a glance
- Equipment
- None — floor
- Suggested reps
- 10–12 slow reps
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Common mistakes
You lift the chest so high that the lower back does the work instead of the lats.
You let the hands rest on the floor between reps, dropping all the tension.
You rush the pull so the shoulder blades never finish their squeeze.
What to focus on
Keep the chest hover modest and put the effort into the mid-back, not the arch.
Pause with the elbows down by the ribs before reaching long again — that squeeze is the activation.
