Superman Lat Pulldown "The Superman lat pulldown is the perfect exercise to build muscle in the entire back. From the upper, mid, and lower back, this movement will tone the entirety of the back," Ferreira said. Lie on your stomach face down on the floor, engage your abs, and straighten your arms over your head. With control, simultaneously raise your arms and legs up off the ground. Squeeze your shoulder blades and begin to bend your elbows, lowering them toward each side of your body. Stop right before your elbows reach your obliques, then return your arms to the starting position above your head. This counts as one rep. Complete 10 reps. Image Source: POPSUGAR Photography / Kat Borchart