The Dumbbell Superman exercise involves lying face down on a bench while holding dumbbells and lifting them up and back, engaging the muscles in the back and shoulders. This exercise helps to improve posture and strengthen the upper body.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower back muscles
- Improves posture and spinal alignment
- Engages the core muscles for stability
- Targets the glutes and hamstrings for added strength
- Can be modified for different fitness levels and abilities
How to perform
- Start by lying face down on a flat bench or exercise ball with your arms extended straight out in front of you, holding a dumbbell in each hand.
- Engage your core and lift your arms, chest, and legs off the bench or ball, keeping your arms and legs straight.
- Hold this position for a few seconds, then slowly lower your arms, chest, and legs back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Shoulder
Primary
Triceps
Primary