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Dumbbell Superman being performed with proper form
Dumbbell Superman demonstration video — proper form for the full movement.

How to do a Dumbbell Superman

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

About this exercise

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

    How is this calculated?

    Alternatives & Variations to Dumbbell Superman

    Filter By

    1. 1. Superman

      Photo of Superman being performed
      95.4 mSCORESWAPPED 8,617 TIMES

      A 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.

    2. 2. Superman Hold

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      76.2 mSCORESWAPPED 4,748 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    3. 3. Incline Back Extension

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      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    4. 4. Alternating Superman

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      92.2 mSCORESWAPPED 3,500 TIMES

      This 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.

    5. 5. Cat Cow

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      4.3 mSCORESWAPPED 3,445 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    6. 6. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 3,330 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    7. 7. Superman with Scaption

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 3,086 TIMES

      A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

    8. 8. Seated Back Extension

      Photo of Seated Back Extension being performed
      95.9 mSCORESWAPPED 2,994 TIMES

      Seated 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.

    9. 9. Stiff-Legged Barbell Good Morning

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      91.7 mSCORESWAPPED 2,022 TIMES

      Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

    10. 10. Rack Pulls

      Photo of Rack Pulls being performed
      89.1 mSCORESWAPPED 1,354 TIMES

      Rack 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.