Exercise guide
Suspender Alternate Superman
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Suspender Alternate Superman is a dynamic core stability exercise that builds anti-rotational strength and shoulder stability by challenging the body to maintain a rigid plank while extending one arm at a time.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing away from the anchor point.
- Grasp the handles with an overhand grip and extend your arms directly in front of your chest.
- Lean forward into a plank position, supporting your weight on the handles with feet shoulder-width apart.
- Engage your core and squeeze your glutes to create a straight line from head to heels.
How to do it
- Inhale and slowly raise one arm upward and forward in a 'Superman' motion while keeping the other arm locked and stable.
- Maintain a rigid torso, ensuring your hips do not rotate or sag toward the floor as the lever lengthens.
- Exhale and use your lats and core to pull the extended arm back to the starting position.
- Repeat the movement with the opposite arm, alternating sides with a controlled 2-second eccentric tempo.
Form checklist
- Keep your ears, shoulders, hips, and ankles in a straight line.
- Avoid arching the lower back as the arm reaches overhead.
- Ensure the stationary arm remains fully extended and does not collapse.
- Keep your neck neutral by looking at a point on the floor slightly ahead of you.
Pro tips
- Actively 'push' the stationary handle away from you to maximize serratus anterior and core engagement.
- Focus on the anti-rotation aspect; imagine there is a glass of water on your lower back that you cannot spill.
Make it harder
- Walk your feet further back toward the anchor point to increase the lean angle and gravitational resistance.
- Bring your feet together to narrow your base of support, significantly increasing the demand on the obliques.
Frequently asked
- What muscles does the suspender alternate superman work?
- The suspender alternate superman primarily targets the abs, lats, and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the suspender alternate superman?
- The suspender alternate superman uses suspension trainer.
- Is the suspender alternate superman good for beginners?
- The suspender alternate superman is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.