Resistance Band Wide Superman
Prone band superman with arms extended wide — direct posterior-chain isometric work with band loading.
Level: Beginner
Primary: Back - Lower
Movement: Isolation
Type: Light Activity
Equipment: Resistance Band
Sports: Running Swimming
Target muscles
The spinal erectors fire continuously. The glutes and hamstrings hold hip extension. The rear delts and rhomboids work through the wide-arm position.
How to perform
Setup
Anchor the band at a low point. Lie face down with arms extended wide, holding the handles.
Execution
Simultaneously lift the chest, arms, and legs off the floor, pulling the handles back and out. Hold briefly. Lower with control.
Common mistakes
- Lifting only one section.
- Going too heavy on band.
- Bouncing.
- Hyperextending the neck.
- Holding the breath.
Progressions and regressions
Regress to bodyweight wide-arm supermans. To progress, increase band tension, work pause reps.
Programming notes
Posterior chain. 3 sets of 10-12 reps, twice a week.
