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Pullbeginner

Superman

Muscles Worked

Front
Back
Primary: erector spinae, glutes, rear deltoid, hamstrings

How to do it

Lie face-down with arms extended overhead. Simultaneously lift your arms, chest, and legs off the floor, squeezing your glutes and back muscles. Hold briefly at the top then lower.

Form Tips

Avoid straining your neck — look at the floor. Focus on squeezing through the entire posterior chain.

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