Single Arm Dumbbell Row to Superman
Row to superman for back extension
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 4 sets × 10-12 each arm |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Row dumbbell on bench
- Step 2: At top, extend into superman
- Step 3: Lift opposite arm and leg
- Step 4: Return to row position
- Step 5: Switch arms
Equipment
- Dumbbell and bench optional
Coaching tips
Benefits
Row to superman for back extension
Common mistakes
Rounding lower back
Make it harder
Pause at superman
Make it easier
Single arm row
Breathing
Exhale on row and superman
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral 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.