Dumbbell Superman

Dumbbell Superman

The Dumbbell Superman is a highly effective exercise that targets your upper back muscles, particularly the erector spinae. This exercise is a variation of the traditional Superman exercise that adds an extra challenge by incorporating dumbbells. By performing the Dumbbell Superman, you can increase the intensity of the movement and engage more muscles in your upper body. To perform the Dumbbell Superman, you lie face down on a mat or exercise bench with a dumbbell in each hand. Extend your arms straight out in front of you, palms facing down. As you inhale, simultaneously raise your arms, chest, and legs off the ground, as if you're flying. Keep your gaze down to maintain a neutral spine. Hold the raised position for a second, then slowly lower back down to the starting position as you exhale. Repeat this movement for the desired number of repetitions. This exercise not only strengthens the erector spinae muscles but also engages your glutes, shoulders, and upper back. It helps improve posture, stability, and overall core strength. As the name suggests, the Dumbbell Superman can make you feel like a superhero as you develop a strong and resilient back. Remember, when performing the Dumbbell Superman, it's important to maintain proper form and start with lighter dumbbells to ensure you can complete the movement correctly. As you progress, gradually increase the weight to continue challenging your muscles. Incorporate this exercise into your regular strength training routine for a well-rounded upper body workout.


  • Start by lying face down on a mat or a flat surface.
  • Hold a dumbbell in each hand with your arms fully extended in front of you, palms facing downwards.
  • Engage your core muscles and lift your arms, legs, and chest off the ground simultaneously, as if you were Superman flying through the air.
  • Pause at the top of the movement and squeeze your back muscles.
  • Slowly lower your arms, legs, and chest back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain stability and control.
  • Keep your neck and spine in a neutral position to avoid straining the neck muscles.
  • Exhale as you lift the dumbbells and squeeze your shoulder blades together to maximize the back muscles' activation.
  • Avoid using momentum or arching your back excessively to ensure that the focus stays on the targeted muscles.
  • Start with lighter dumbbells and gradually increase the weight as you gain strength and improve your form.
  • Take your time to perform each repetition with proper technique rather than rushing through the exercise.
  • Incorporate the Dumbbell Superman into a well-rounded workout routine that targets different muscle groups for overall strength and balance.
  • Consult with a fitness professional to assess your form and provide specific modifications or progression options based on your fitness level.
  • Prioritize rest days in your training schedule to allow your muscles to recover and avoid overtraining.
  • Fuel your body with a balanced diet that includes protein, carbohydrates, and healthy fats to support muscle growth and recovery.


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