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
- Norsk Superman
- Svenska Superman
- Dansk Superman
- Deutsch Superman
- Español Superman
- Italiano Superman
- Português Superman
- Русский Лодочка (супермен)
- Français Superman
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athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.