Superman Exercise
Effectively train and strengthen your lower back muscles with this proven bodyweight exercise. Ideal for beginners, it focuses on proper form and requires no special equipment.
Necessary equipment
Superman Exercise - the correct execution
- Start lying on your abs
- lace your arms on the floor next to your body with the back of your hands facing downward
- Lift your chest as far off the floor as possible
- Rotate your arms outward so that in the final position your palms face downward and forward
- Actively pull your shoulder blades together
- Slowly lower your torso back toward the floor
The exercise Superman is intended to be used as a hypertrophy exercise.
Which muscles are trained by Superman?
Primary trained muscles for Superman
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Secondary trained muscles for Superman
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
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