Dumbbell Superman
Description
The dumbbell superman is a loaded version of the superman exercise where you lie face down with arms extended overhead holding light dumbbells, then lift your arms, chest, and legs off the floor simultaneously. The added weight in the hands progressively overloads the upper-back and erector spinae.
Equipment Required
Dumbbell Superman Instructions
- Lie face down on the floor with legs extended back. Hold a light dumbbell in each hand with arms extended overhead, like superman.
- Brace your core. Squeeze your glutes.
- Simultaneously lift your arms, chest, and legs off the floor — like superman flying.
- Lift the dumbbells as high as comfortable above the floor.
- Hold for 1 to 2 seconds at the top. Squeeze your back and glutes.
- Lower under control back to the floor. Stop just before touching down to maintain tension.
- Repeat for the desired number of reps.
- Use very light dumbbells (2 to 5 lbs) — the lever arm makes this much harder than it looks.
Dumbbell Superman Form & Visual
Dumbbell Superman Benefits
- Adds progressive overload to superman holds
- Builds upper back and glute strength
- Develops shoulder mobility
- Useful posture corrective exercise
- Easy to scale by dumbbell weight
- No bench needed
Dumbbell Superman Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
- Posterior deltoid
- Trapezius (middle and lower)
- Rhomboids
Dumbbell Superman Variations & Alternatives
- Bodyweight Superman
- Hyperextension
- Dumbbell Bent-Over Fly
- Single-Arm Dumbbell Superman
- Y-Raise on Bench
