Superman with Scaption
10 reps
Lift into a Superman, then sweep your arms through the front squeezing your shoulder blades.
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LOWER BACK
Superman with Scaption
This Superman variation adds a scaption arm sweep to the standard hold. The base position works the lower back while the arm movement pulls in the upper back and shoulders. It's a good pick for building posterior strength through both the lumbar and mid-back at once.
How to do it
- 1
Lie face-down with your elbows and shoulders bent to roughly 90 degrees.
- 2
Raise your arms, chest, and legs off the floor and hold the lifted position.
- 3
Sweep your arms out along the front plane of your body, keeping them off the ground.
- 4
As your arms move, squeeze your shoulder blades together to engage the upper back.
- 5
Return your arms and continue for the set time, staying lifted throughout.