Back · TRX
Suspender Alternate Superman
How to do the suspender alternate superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Face the anchor and hold a TRX handle in each hand with arms extended in front, leaning your bodyweight forward onto the straps. Brace your core and raise one arm overhead while keeping the other extended, then switch arms in an alternating overhead reach.
- 1Your back and rear shoulders holding the body in line
- 2A tight core resisting any rotation as you switch arms
- 3Each lat and lower trap working to control the reach
Common mistakes
- Letting your hips sag or your lower back arch
- Twisting the torso as you alternate arms
- Shrugging the shoulders up toward the ears
Muscles worked
The suspender alternate superman mainly works the lower back and lower traps, with the lats, mid traps, lower abs, obliques, glutes, rear delts, forearms, upper traps, upper abs, and front delts assisting.
- Lower BackPrimary
- Lower TrapsPrimary
- LatsSupport
- Mid TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Front DeltsSupport
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the suspender alternate superman for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.