---
title: "Superman Pulls"
description: "Lie face down on the floor with a resistance band secured to a low anchor point in front of you."
locale: en
slug: superman-pulls
url: "https://hi.fitness/exercises/superman-pulls"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Core","Front delts","Glutes","Hamstrings","Lats"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/6742d906-superman-pulls.mp4"
updatedAt: 2026-09-13T18:55:02+00:00
---
# Superman Pulls

Lie face down on the floor with a resistance band secured to a low anchor point in front of you.

## How to do it

1. Lie face down on the floor with a resistance band secured to a low anchor point in front of you. Hold one end of the resistance band in each hand with your arms extended straight out in front of you and your legs extended straight behind you.
2. Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
3. While holding the lifted position, bend your elbows and pull the resistance band towards your shoulders, squeezing your shoulder blades together.
4. Extend your arms back out in front of you, keeping tension on the resistance band, and then slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Focus on using your lower back and glute muscles to lift your body off the floor.
- Keep your neck in a neutral position to avoid straining it.
- Use a mat to provide cushioning and support for your body.

## Similar exercises

- [Superman](https://hi.fitness/exercises/superman) - Lower Back · Bodyweight
- [Superman Holds](https://hi.fitness/exercises/superman-holds) - Lower Back · Bodyweight
- [Superman Pulls Resistance Band](https://hi.fitness/exercises/superman-pulls-resistance-band) - Lower Back · Resistance band
- [45 Degree Hyperextension (Arms in Front of Chest)](https://hi.fitness/exercises/45-degree-hyperextension-arms-in-front-of-chest) - Lower Back · Roman chair
- [45 Degree Hyperextension Arms to Chest](https://hi.fitness/exercises/45-degree-hyperextension-arms-to-chest) - Lower Back · Roman chair
- [Back Extension Machine](https://hi.fitness/exercises/back-extension-machine) - Lower Back · Roman chair
- [Lying Back Extension](https://hi.fitness/exercises/lying-back-extension) - Lower Back · Bodyweight
- [45 Degree Twisting Hyperextension](https://hi.fitness/exercises/45-degree-twisting-hyperextension) - Lower Back · Roman chair