Superman Row with Towel - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Superman Row with Towel

Step by step instructions, muscle activation and variants for the Superman Row with Towel.

EasyGlutesMiddle back

About this exercise

A combined back exercise performed lying face down on the floor, using a towel looped around an anchor point to perform a rowing pull while simultaneously extending the body into the superman position. The movement targets the lats and mid-back while the lower back and glutes work to hold the extended superman posture.

How to Perform

  • Lie face down on the floor in front of a sturdy anchor point (such as a door frame or table leg) with a towel looped around it
  • Grip both ends of the towel and extend your arms fully in front of you, keeping them in line with your body
  • Simultaneously lift your chest, legs, and arms off the floor into the superman position
  • While holding the superman position, bend your elbows and row the towel toward your chest
  • Squeeze the shoulder blades together at the end of the pull
  • Slowly extend the arms back out while maintaining the elevated position
  • Lower your body back to the floor with control to complete one rep

Muscle Activation

Primary
GlutesMiddle backLower back
Secondary
BicepsHamstringsRear shouldersOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Superman Row with Towel

The Superman Row with Towel is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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