Strength

Dumbbell Superman Hold

Boost strength and stability in your lower back and glutes with the Dumbbell Superman Hold. This exercise, which imitates Superman's flying pose with dumbbells, also enhances posture and reduces back pain risk.

View all exercises

Dumbbell Superman Hold instructions

Step-by-step instructions

1

Lie facedown on a flat bench, with your chest reaching the end of the bench with arms hanging down.

2

Hold a light weight in each hand with palms facing towards one another.

3

Stretch your arms directly in front of you so that they create a straight line with your torso.

4

Raise your arms as far as they can go, while keeping them straight. Hold this position.

5

Lower your arms back down and then repeat for the desired number of reps.

Lie facedown on a flat bench, with your chest reaching the end of the bench with arms hanging down.

Hold a light weight in each hand with palms facing towards one another.

Stretch your arms directly in front of you so that they create a straight line with your torso.

Raise your arms as far as they can go, while keeping them straight. Hold this position.

Lower your arms back down and then repeat for the desired 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

Single Leg Barbell Hip Thrust

Perfect your lower body strength with Single Leg Barbell Hip Thrusts. This dynamic exercise intensely targets your glutes and hamstrings, improving balance, stability, and athletic performance.

The Plyo Rabbit is a dynamic cardio workout targeting the lower body and core. It mimics a rabbit's hop and focuses on strength, agility, endurance, and boosts athletic performance. Total body conditioning at its best!

Kettlebell Bent Over W Raise

The Kettlebell Bent Over W Raise targets shoulders and upper back, enhancing strength, endurance, posture and stability. Involves lifting kettlebells from a bent position, forming a 'W' with your arms.

Start your fitness journey today

Enjoying exercises like Dumbbell Superman Hold, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer