Dumbbell Superman
10 reps
Lift your arms and legs off the floor together, hold, then lower with control.
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LOWER BACK
Dumbbell Superman
A weighted take on the Superman hold, done face down while gripping a dumbbell in each hand. The added load raises the challenge for the back, lower back, glutes, and hamstrings compared with the bodyweight version. A solid move for strengthening the whole posterior chain.
How to do it
- 1
Lie face down with your arms stretched overhead and legs straight.
- 2
Hold a dumbbell in each hand out in front of you, palms toward the floor.
- 3
Fire your back, glutes, and shoulders to lift both arms and legs a few inches off the ground.
- 4
Hold briefly at the top.
- 5
Lower your arms and legs slowly while keeping tension in your back and glutes.
- 6
Keep your limbs long with just a slight bend in the elbows and knees throughout.