Superman Lat Pull
Looping clip from the Homie Fit app
Exercise · Back
Superman Lat Pull
- Strength
- No jumping
- On the floor
Difficulty
Advanced
Standard set
10reps
Intermediate level in the app
Calories
≈ 47kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Lie face down and lift your arms, chest and legs.
- 2
Pull your elbows down to your ribs.
- 3
Reach your arms long again without dropping.
Imagine doing a pull-up while lying down.
Muscles worked
- Back
- Shoulders
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 20 | 23 | 27 | 31 |
| 10 min | 39 | 47 | 54 | 62 |
| 20 min | 78 | 94 | 109 | 124 |
| 30 min | 118 | 140 | 163 | 186 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
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- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
