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Visual demonstration of the Superman Pulls Resistance Band exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back Lower back Glutes
Secondary muscles
Shoulders Biceps Abs Obliques
Equipment
Resistance bands
Exercise guide

Superman Pulls Resistance Band

4 steps Updated 29/08/2026

Superman Pulls Resistance Band is a resistance exercise targeting Lower Back (Erector Spinae), Middle Back (Latissimus Dorsi, Teres Major) using Resistance Band.

Step by step

How to perform it

  1. Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
  2. Simultaneously lift your arms and chest off the floor as high as you comfortably can, engaging your lower back and glutes.
  3. While holding the lifted position, bend your elbows and pull your arms back towards your shoulders, squeezing your shoulder blades together.
  4. Extend your arms back out in front of you and slowly lower your chest back to the starting position. Repeat for the desired repetitions.
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Last updated: 29/08/2026

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Superman Pulls Resistance Band

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