Strength

Dumbbell Superman

The Dumbbell Superman exercise strengthens your back and core by engaging these muscles as you lift arms and legs off the ground. Ideal for building strength, improving balance, and enhancing posture.
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Dumbbell Superman instructions
Step-by-step instructions
1
Lie face down on the floor, holding a light dumbbell in each hand with your arms extended out in front of you.
2
Keeping your arms and legs straight, lift your hands and feet off the ground simultaneously.
3
Hold for one second at the top, then slowly lower your arms and legs back to the floor.
4
Avoid jerking or straining your neck or back during the exercise.
5
Repeat for the programmed number of reps.
Lie face down on the floor, holding a light dumbbell in each hand with your arms extended out in front of you.
Keeping your arms and legs straight, lift your hands and feet off the ground simultaneously.
Hold for one second at the top, then slowly lower your arms and legs back to the floor.
Avoid jerking or straining your neck or back during the exercise.
Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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