Around The World Superman

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your feet hip-width apart and keep your forehead lightly touching the floor to maintain a neutral spine.
3. Engage your glutes and core to stabilize your pelvis before starting the movement.

How to do it

1. Exhale as you simultaneously lift your chest, arms, and thighs a few inches off the floor.
2. While holding the elevated position, sweep your arms in a wide, slow arc out to the sides and down until your hands touch your outer thighs.
3. Reverse the circular motion to bring your arms back to the overhead starting position.
4. Inhale as you slowly lower your torso and limbs back to the floor in a controlled manner.

Form checklist

• Keep your gaze directed at the floor to avoid hyperextending your neck.
• Ensure your knees remain locked and legs stay straight throughout the lift.
• Squeeze your shoulder blades together as your arms move toward your hips.
• Maintain a consistent height with your torso; do not let your chest drop as the arms move.

Pro tips

• Focus on 'reaching' your fingertips toward the walls to maximize the stretch and engagement of the deltoids and lats.
• Pause for one second when your hands reach your thighs to emphasize the contraction in the mid-traps and rhomboids.

Make it harder

• Hold a light weight (like a small water bottle or 1-2lb plate) in each hand to increase resistance on the shoulders.
• Perform two full arm circles (around the world and back) for every one time you lower your body to the floor.

Frequently asked

What muscles does the around the world superman work?

The around the world superman primarily targets the erector spinae, glutes, hamstrings, and lats, and also works the abs and obliques as secondary muscles.

What equipment do you need for the around the world superman?

The around the world superman requires no equipment — just your body weight.

Is the around the world superman good for beginners?

The around the world superman is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps