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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Back

Superman

Also called Prone back extension

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Lower back

Also glutes, upper back & lats

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Lie face down, arms overhead
  2. 2Lift arms, chest and legs a few centimetres
  3. 3Hold for two seconds, then lower

Most common mistake

Cranking the head and neck back.

Watch a demo
D
For back
#40 of 40
See the full list →
Research
35
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 35
Target tension · 35%2/5
Loaded stretch · 25%2/5
Progression · 20%1/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

None yet
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