Exercise library / Back
Superman hold
Back · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Lower back.
Secondary: Glutes.
What it is called elsewhere
- Norwegian Superman
- Swedish Superman
- Danish Superman
- German Superman
- Spanish Superman
- Italian Superman
- Portuguese Superman
- Russian Лодочка (супермен)
- French Superman
Related back exercises
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