How to do a Dumbbell Superman
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Dumbbell Superman
Workouts with Dumbbell Superman
Target muscles worked
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.
- Lay face down on the ground with your arms extended over your head and your legs straight.
- Grasp a dumbbell in each hand and position them over your head with your palms facing the floor.
- Engage your back, glutes and shoulders to raise both arms and legs a few inches off the ground.
- Hold this position for a moment at the top of the movement.
- Slowly allow your legs and arms to descend toward the starting position while maintaining tension in your back and glutes.
- Maintain good posture by keeping your legs and arms straight with a slight bend in your elbows and knees.
- You should feel this exercise primarily in your back, glutes and shoulders.
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Alternative Exercises to Dumbbell Superman
1. Superman
95.4 mSCORESWAPPED 8,743 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
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2. Superman Hold
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3. Alternating Superman
92.2 mSCORESWAPPED 3,632 TIMESThis exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
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4. Incline Back Extension
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5. Cat Cow
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7. Superman with Scaption
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8. Seated Back Extension
95.9 mSCORESWAPPED 3,030 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
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9. Stiff-Legged Barbell Good Morning
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10. Rack Pulls
89.1 mSCORESWAPPED 1,402 TIMESRack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.
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