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.
View all exercises
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.
Explore other exercises
Mobility
Couch Stretch with trainwell
Couch Stretch
The Couch Stretch is a simple yet effective exercise to help increase flexibility and mobility in your hips and thighs. It is an excellent movement for those who spend a lot of time sitting, as it can help counter the stiffness that can result from being sedentary. The exercise is named so because you can easily use your couch or a similar piece of furniture to perform it.
Try it out
Strength
Single Leg Machine Hamstring Curl with trainwell
Single Leg Machine Hamstring Curl
The Single Leg Machine Hamstring Curl boosts hamstring strength, balance, and injury prevention. This exercise targets each leg separately, promoting equal strength and flexibility.
Try it out
Strength
Kettlebell Reverse Lunge with trainwell
Kettlebell Reverse Lunge
The Kettlebell Reverse Lunge is a lower body strength exercise targeting thighs and glutes. The movement promotes balance, stability in the core, and is perfect for strengthening workouts or athletic training.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Superman, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer