Dumbbell Superman

Muscles worked

Setup

1. Lie face down on a flat mat with your legs straight and arms extended fully overhead.
2. Hold a light dumbbell horizontally between both hands, gripping it by the ends (the bells).
3. Position your feet hip-width apart and keep your forehead resting lightly on the floor to maintain a neutral neck.

How to do it

1. Simultaneously lift your arms, chest, and legs off the floor by contracting your glutes, hamstrings, and lower back muscles.
2. Exhale as you reach the top of the movement, holding the peak contraction for one second.
3. Inhale as you slowly lower your limbs back to the starting position using a controlled 2-second eccentric tempo.
4. Keep your gaze directed at the floor throughout the entire set to prevent cervical spine hyperextension.

Form checklist

• Squeeze your glutes hard at the top to stabilize the pelvis and protect the lumbar spine.
• Keep your elbows and knees locked straight to maximize the lever length and muscle tension.
• Avoid 'shrugging' the weight toward your ears; keep your shoulder blades pulled down and back.
• Ensure the movement is driven by muscle contraction rather than momentum or swinging.

Pro tips

• Focus on 'lengthening' your body by reaching your hands as far forward as possible and your toes as far back as possible.
• Think about pulling your belly button away from the floor to engage the deep core and support the spine during the lift.

Make it harder

• Increase the isometric hold at the top of each rep to 3-5 seconds.
• Perform the movement holding a light dumbbell in each hand to increase the stability demand on the shoulders.

Frequently asked

What muscles does the dumbbell superman work?

The dumbbell superman primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell superman?

The dumbbell superman uses dumbbell.

Is the dumbbell superman good for beginners?

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

Related exercises

• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius
• Superman HoldIntermediate · erector spinae, glutes, hamstrings, and trapezius
• Bodyweight Good Morning RowIntermediate · glutes, hamstrings, rhomboids, and trapezius