Superman Pull-downs

How to do it

Hold the top of the Superman position with arms extended forward. Pull your elbows back and down toward your ribs, squeezing the lats, then press the arms back forward.

The coaching cue

"Pull a heavy cable down to your ribs."

What changes inside an AMRAP

You must create artificial tension. If you just wave your arms in the air, you are wasting your time.

Common mistakes

• Letting the chest drop toward the floor as the elbows pull back.
• Pulling the elbows out wide instead of down toward the ribs.

Workouts that use superman pull-downs

• Dorsal Spike

  5 minute AMRAP — 15 Fast Air Squats, 15 Superman Pull-downs

• Dorsal Demise

  5 minute AMRAP — 15 Superman Pull-downs, 15 Reverse Snow Angels, 10 Glute Bridge Walkouts

• Anterior Retreat

  10 minute AMRAP — 12 Commando Planks, 15 Superman Pull-downs

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.