Gently brace, then lift your arms, upper chest, and legs a small distance while keeping your neck in line with your spine. Think of reaching long rather than arching as high as possible. Avoid throwing the head back or forcing the lower back into a pinching range. Lift only the arms or only the legs to reduce the demand; alternating opposite arm and leg can help you practice control before the full simultaneous version.
IN THE APP
iOS and AndroidGet LIFTAG freeScan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Superman.
Open Superman in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
