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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