Dumbbell Superman
Core ·Dumbbell ·Beginner
Muscles worked
Core
How to do Dumbbell Superman
- Lie face-down on the floor with your legs straight and arms extended overhead holding a light dumbbell.
- Set your forehead lightly on the floor and gaze straight down to keep the neck in line.
- Brace your core and squeeze your glutes before starting the lift.
- Lift your chest, arms, and legs off the floor at the same time, raising the dumbbell as high as is comfortable.
- Hold the top position for one to two seconds, squeezing your lower back and glutes hard.
- Lower everything back down to the floor under control and reset before the next rep.
Track Dumbbell Superman in Coach JI
Log every set, watch your strength curve, and get an AI coach that counts your reps and checks your form from your phone camera. Free while we're in our first year.
Start free