How To Do & Muscles Worked

dumbbell supermans

The superman is an exercise that looks easy, but is actually challenging when performed correctly. That’s because it works the entire posterior chain (or your backside) against gravity. It’s even more challenging when adding resistance to it.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell supermans

Primary Muscles

Upper Back Lower Back Glutes

Secondary Muscles

Hamstrings Shoulders Abs

Exercise Type

Dumbbell icon

How to do dumbbell supermans Properly

Step by Step Guide

Begin lying face down with the legs hip distance apart and arms straight overhead by your ears holding one dumbbell. Have your forehead down into the ground.

Raise your arms, dumbbell, thighs, and forehead up off the ground a couple inches and pause. Be sure to pull the abs up toward the spine and keep your gaze down at the ground.

Lower the entire body down.

Repeat for the desired reps.

Common Mistakes

A common mistake is doing this exercise too quickly without control which is why adding a pause in is helpful to ensure proper posture and contraction. Focus on tightening every muscle in your body all while keeping beautiful posture and alignment during the hold.


Animation of how to do Dumbbell supermans