Water Bottle Row to Superman Over Edge of Incline
Combines a row with a Superman raise over the edge of an incline bench for posterior-chain activation.
BackIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: back & lats. Secondary: rear delts, glutes, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie face-down on an incline bench with the chest supported and arms hanging, holding water bottles.
- Row the bottles toward the hips, then extend the arms and legs into a Superman position.
- Squeeze the back and glutes at the top.
- Lower with control.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Combines a row with a Superman raise over the edge of an incline bench for posterior-chain activation.
Common mistakes
Avoid hyperextending the lower back or using momentum.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform the row and Superman as separate movements.
Breathing
Exhale as you row and raise, inhale as you lower.
Build a workout with this exercise
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Beginner · 3 sets × 30-60sGeneral 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.