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kneeling single arm alternating superman

Strengthens back

LegsIntermediateStrengthIsolation

At a glance

Muscles workedPrimary: back (lats, rhomboids). Secondary: biceps, rear delts
Muscle groupLegs
DifficultyIntermediate
TypeStrength · Isolation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for kneeling single arm alternating superman.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens back

Common mistakes

Using momentum instead of controlled muscle engagement

Make it harder

Add a pause at the top or increase time under tension

Make it easier

Reduce range of motion or use support

Breathing

Exhale on effort, inhale on return

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.