Prone Superman Lat Pull
- Primary musclesMiddle Back, Lats
- EquipmentBody Only
- LevelBeginner
- TypeCompound
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Prone Superman Lat Pull".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsLie face down with your arms extended forward just above the floor, palms facing down or toward each other. Look at the floor.
Lift your chest and arms off the floor, keeping your neck in line with your spine.
As you exhale, pull your elbows back and down toward your waist, squeezing your shoulder blades together. Your hands travel toward your shoulders, like a pull-up performed lying down.
Hold for 1 second with your shoulder blades squeezed together.
As you inhale, reach your arms forward again without lowering your chest until the set is finished.
Keep your legs on the floor and your glutes tight, and do not overarch your lower back.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.