Pull-ups are pretty easy to execute, and most workout regimes include these for people at different fitness levels. But have you heard about the new Superman pull up? These pull-ups are no different than your ordinary pull-up – rather, it’s an offshoot of the currently trending Superman exercise. 

Superman exercise simply involves stretching your body out like Superman – sounds pretty interesting. And healthy, too! Have you considered incorporating the same into your workout routine? So, without wasting any further time, let’s find out the various benefits of doing pull-ups like Superman – scroll down and find out all that you need to know for the same.


Flying High Like A Superhero: What Are Superman Pull Ups?

Targets: Lower back, Upper core strength, and Upper back & shoulder.

Equipment: Your own body weight is enough. You wouldn’t require any excess weight.

The whole Superman workout is one of the most efficient and effective exercise routines for people at any fitness level. In fact, it technically targets the muscles in your lower back. These include your abs, glutes, and your hamstrings. What’s more important is how Superman pull ups complement other vital core exercises such as jump squats or even push-ups! 

Naturally, once people hear the benefits of performing pull-ups, the next automatic question is how to execute the same effectively and, more importantly, safely. So, the two areas we decided to cover are the benefits of doing Superman pull-ups and how to do the same safely! 

Keep reading to find out more.

Executing A Superhuman Feat: How To Do Superhuman Pull Ups?

The superman pull up is something that you do very easily. Here’s how you can execute these without any problem!

  1. First, lie down on a mat or the floor, keeping your face down. Keep those legs straight, and arms extended, right in the front.
  2. Secondly, Secondly, put your head in a position that’s neutral, but don’t look up. Now, gradually lift both your legs and arms 6 inches from the floor. Do this until the muscles in your lower back start contracting.
  3. Thirdly, don’t forget to engage the muscles on your glutes, shoulder blades, and core simultaneously.
  4. Fourth, this is where you have to lift that belly button from the floor while contracting your abs.
  1. Fifth, now hold the position for 2 to 3 seconds and make sure you are breathing at the time.
  2. Finally, Finally, slowly lower your legs, belly, and arms back on the floor. Now, simply repeat the exercise for at least 2 to 3 sets of nearly 8 to 12 reps.

Try engaging your lower back and shoulder as much as you can. However, whenever you stretch, remember to keep a slight fold on your elbows and do not stretch them entirely. This can cause nerve or muscular pull.

While executing the Superman pull-up routine, it is vital to remember that there are several variations you can try, like the,

  • Supermans with lateral raises or
  • Pullup Superman downs.

Just keep in mind, don’t hyperextend or overlift your neck; it can cause a lot of discomfort and even pain – do what makes you comfortable.

Benefits Of Superman Pull Ups: Clark Kent Would Be So Proud

benefits of superman pull ups

The benefits of doing the superman exercise are many. In fact, the muscles on your body, known as erector spinae, along with surrounding muscles, not only support your spine but also promote great posture while reducing injury risk. But the best part? You don’t really need any equipment for performing these, and at the same time, these are pretty easy to do.

Let’s check out the benefits in detail!

1. Spinal Support:

The erector spinae muscles are responsible for providing your spine the support it needs. So when you perform the superman pull up exercise, it strengthens your spinal cord by boosting the muscles known as erector spinae.

2. Boosts Posture:

If the muscles on your back are strong enough, then your back will be protected from harmful postural deviations. Unfortunately, these postural deviations are responsible for causing a lot of discomforts while leading to the development of poor posture and related issues like Kyphosis, also known as hunchback.

The superman pull up exercise can help you improve posture by strengthening your back muscles.

3. Injury Prevention:

Any strain on the muscles of your lower back during your pullup superman can cause immense pain and even several injuries if left unattended over time. As a result, a strong core is of utmost importance for reducing strain on the muscles of your lower back.

This is where the superman back extension version can help you strengthen your core.

4. Strong Buttocks And Legs:

Your core is not the only target area of the superman pull up workout routine. In fact, this immensely effective workout routine can also target both your hamstrings as well as glutes. As a result, incorporating superman pull-ups into your daily exercise routine is a pretty good move.

5. Great Accessibility:

The superman pull up exercise requires hardly any equipment – all you’ll need is the floor and, of course, your body. As a result, the exercise routine not just becomes easy to execute but also cost-effective for people looking for budget-friendly alternatives when it comes to working out.

6. Improves Athletic Performance:

Perhaps one of the bigger muscles that this exercise targets happens to be the glutes. These muscles are basically responsible for your hip stability and help you with walking, running, and staying upright. 

Research says that any kind of glute activation is typically high in such exercises as deadlifts, squats, step-ups, and lunges. These are vital exercises for weightlifters, powerlifters, and cross-fitters who tend to practice at least some of these exercises often. Moreover, strong glutes are known for improving jumping as well as running performance. 

7. Reduces Low Back Pain:

Functionally, Superman pull-ups are all about a sort of isometric hold that increases the period of time under any tension. It is a sort of targeted movement that focuses more on your lower back muscles and glutes. 

As a result, having a strong lower back helps to prevent any back pain. In addition to that, there are multiple studies that suggest strengthening your lumbar can decrease your acute and chronic back pain significantly. So, when people perform these exercises accurately, Superman becomes one of the best ways to improve your lower back.

Frequently Asked Questions (FAQs)

Check out the most frequently asked questions about Superman pull-ups mentioned below.

1. Do Supermans Build Muscle?

Ans: The Superman exercise routine strengthens the muscles running alongside the spine, commonly known as the erector spinae. This, in turn, helps your body maintain posture and keep your spine in a neutral position during any heavy-loaded movements.

2. What Muscles Do The Superman Pose Work?

The Superman pose works the following muscles,
⦿ Obliques,
⦿ Lower back muscles, and
⦿ Erector spinae.

3. How Long Should You Hold The Superman Pose?

Ans: Experts recommend 5 seconds! If you are new at this, you can always start slowly and gradually improve. But the ideal is five seconds – you need not hold longer, even if you can! Instead, prioritize the balance.

4. Are Supermans A Pull Exercise?

Yes, since you are stretching your body, it is a type of pull-up. The Superman pull-up exercise is a great way to strengthen your core muscles without worrying about buying any equipment – a perfect, budget-friendly exercise with several benefits!

Loving The Superman Pull-Up Exercise: You Don’t Need Equipment, You Need Motivation!

Incorporating the superman pull up exercise into your daily workout routine won’t be a complex process. You don’t need to buy some equipment to do so, you just need the motivation to do so – from side planks to pull-ups, you got this! 

Rather than a Superman pull-up, if you are planning to use weights, then another form of exercise for your upper body shoulder workout is advised.

However, if you are a novice at working out, use the right weight. If you are feeling a pull on your shoulder or having a difficult time restraining your posture, then you are using the wrong weight. Take professional advice when using weights for any workout.

Once you start doing these pull-ups regularly, you will notice the difference in your body within no time. Happy working out, and don’t forget to let us know your thoughts in the comments section below.

Also Read:

1. 7 Importances Of Having Quinoa In Regular Diet
2. 7 Killer Summer Body Workout Ideas To Bring Your Body In Shape
3. 7 Health Benefits Of Side Lunges – How It Can Help You Stay Fit In Summer?

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Barsha Bhattacharya
Barsha Bhattacharya is a senior content writing executive. As a marketing enthusiast and professional for the past 4 years, writing is new to Barsha. And she is loving every bit of it. Her niches are marketing, lifestyle, wellness, travel and entertainment. Apart from writing, Barsha loves to travel, binge-watch, research conspiracy theories, Instagram and overthink.

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