Dumbbell Hold Superman
Fly like Superman! Strengthen your back, glutes, and core with this challenging dumbbell exercise.
The Dumbbell Hold Superman mainly works the glutes & hips and back, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Hold Superman Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Dumbbell Hold Superman Variations and Alternatives
How to do the Dumbbell Hold Superman
Lie face down on a mat or flat surface with a dumbbell in each hand. Extend your arms so they are straight out in front of you and keep your legs straight as well.
Keep your head facing down in a neutral position with your spine.
Engage your core and glute muscles to stabilize your body.
Lift your arms, chest, and legs off the ground simultaneously, as if you are flying like Superman. The dumbbells should be lifted along with your arms, activating your upper back and shoulder muscles.
Squeeze your glutes and hold the position for a moment at the top of the movement.
Lower your limbs back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Make sure to maintain a controlled movement throughout the exercise to engage the muscles effectively and prevent injury. It is also important to choose an appropriate weight for the dumbbells; it should be light enough to perform the exercise with proper form, yet heavy enough to challenge your muscles.
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Dumbbell Hold Superman FAQs
What muscles does the Dumbbell Hold Superman work?
The Dumbbell Hold Superman mainly works the glutes & hips and back, with help from the lower back and core. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Dumbbell Hold Superman?
None. The Dumbbell Hold Superman is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Hold Superman go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Hold Superman variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Around-The-World & Superman and Dumbbell Front-Leg Arm Raise Plank.
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