Dumbbell Superman being performed with proper form

How to do a Dumbbell Superman

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
478,093
Popularity Rank
256th
Difficulty
Intermediate
Lower Back Strength
76 mSCORE 25th
Equipment Required

Workouts with Dumbbell Superman

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Hamstrings, Glutes, Back

    Instructions for Proper Form

    This exercise is a dumbbell variation of the Superman. Adding dumbbells allows for more resistance than the bodyweight variation. This is a great exercise strengthening your back, lower back, glutes and hamstrings.

    1. Lay face down on the ground with your arms extended over your head and your legs straight.
    2. Grasp a dumbbell in each hand and position them over your head with your palms facing the floor.
    3. Engage your back, glutes and shoulders to raise both arms and legs a few inches off the ground.
    4. Hold this position for a moment at the top of the movement.
    5. Slowly allow your legs and arms to descend toward the starting position while maintaining tension in your back and glutes.
    6. Maintain good posture by keeping your legs and arms straight with a slight bend in your elbows and knees.
    7. You should feel this exercise primarily in your back, glutes and shoulders.

    Weight & 1 Rep Max Calculator

    Average Dumbbell Superman standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      7.5
      lbs
      1 Rep Max
      10
      lbs
    • intermediate
      8
      reps
      7.5
      lbs
      10
      lbs
    • advanced
      8
      reps
      10
      lbs
      12.5
      lbs

    Enter your stats to calculate your Reps & Weight

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    Alternatives & Variations to Dumbbell Superman

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    8. 8. Seated Back Extension

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