Superman Scapular Stabilization
Improves scapular control
BackIntermediateStrengthHold
At a glance
| Muscles worked | Primary: Scapular stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hold |
| Sets & reps | 4 sets × 15-20 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie face down in superman position
- Step 2: Lift arms slightly
- Step 3: Retract and depress scapulae
- Step 4: Hold position
- Step 5: Relax and repeat
Coaching tips
Benefits
Improves scapular control
Common mistakes
Shrugging shoulders
Make it harder
Add arm movements
Make it easier
Prone Y raises
Breathing
Steady breathing
Build a workout with this exercise
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Intermediate · 3 sets × 8-12 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.