Dumbbell Superman

Dumbbell Superman


The Dumbbell Superman exercise involves lying face down on a bench while holding dumbbells and lifting them up and back, engaging the muscles in the back and shoulders. This exercise helps to improve posture and strengthen the upper body.

Muscle Group

Equipment Required

Dumbbell Superman Instructions

  1. Start by lying face down on a flat bench or exercise ball with your arms extended straight out in front of you, holding a dumbbell in each hand.
  2. Engage your core and lift your arms, chest, and legs off the bench or ball, keeping your arms and legs straight.
  3. Hold this position for a few seconds, then slowly lower your arms, chest, and legs back down to the starting position.
  4. Repeat for the desired number of reps.

Dumbbell Superman Form & Visual

Dumbbell Superman

Dumbbell Superman Benefits

  • Strengthens the lower back muscles
  • Improves posture and spinal alignment
  • Engages the core muscles for stability
  • Targets the glutes and hamstrings for added strength
  • Can be modified for different fitness levels and abilities

Dumbbell Superman Muscles Worked

  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Shoulders
  • Triceps

Dumbbell Superman Variations & Alternatives

  • Dumbbell Superman with alternating arms
  • Dumbbell Superman with both arms at the same time
  • Bodyweight Superman
  • Resistance band Superman
  • Weight plate Superman