Superman Hold
Erectors·Beginner·Compound
Dumbbell Superman
The Dumbbell Superman targets the lower back, glutes, hamstrings, and shoulders while improving posture and core stability. Lifting arms and legs off the floor simultaneously engages the entire posterior chain.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Superman
- 01
Lie face down on a mat with a dumbbell in each hand, arms extended in front of you.
- 02
Brace your abs and keep your neck neutral.
- 03
Raise both arms and legs off the floor simultaneously, keeping arms straight.
- 04
Hold briefly at the top to maximize contraction in your glutes and lower back.
- 05
Bring your arms and legs back down with control.
- 06
Repeat for the desired number of reps while maintaining full tension.
Performance tips
Cues that matter
- Avoid swinging and lift and lower deliberately
- Engage the posterior chain so glutes, hamstrings, and lower back do the work
- Keep your head in line with your spine to prevent neck strain
Common questions
Frequently asked
What muscles does the Dumbbell Superman work?
The Dumbbell Superman primarily targets the Erectors. Supporting muscles include Lower Back, Back, Glutes.
Is the Dumbbell Superman a compound or isolation exercise?
The Dumbbell Superman is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Superman?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Superman?
The Dumbbell Superman is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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