W Superman
Strengthen your back with the W Superman! Lift, squeeze, and feel the burn in this effective bodyweight exercise.
The W Superman mainly works the lower back and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
W Superman Muscles Worked
Primary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
W Superman Variations and Alternatives
How to do the W Superman
Lie face down on a comfortable surface or mat with arms extended forward, palms facing down.
Engage your core muscles to stabilize your spine and keep your neck in a neutral position.
Simultaneously lift your arms, legs, and chest off the ground to form a slight arch in your back. Your legs should remain straight and your arms should come up and back towards your shoulders in a 'W' shape.
Squeeze your shoulder blades together as you pull your arms back into the 'W' position – imagine trying to hold a pencil between your shoulder blades to ensure correct formation.
Hold the 'Superman W' position for a few seconds, focusing on the contraction in your lower back and keeping your limbs elevated.
Slowly lower your limbs and chest back to the starting position.
Perform the desired number of repetitions or hold for a set time interval.
Remember to breathe smoothly throughout the exercise and to not hyperextend your neck upwards which could put unnecessary strain on it.
Please note that this exercise requires a proper warm-up to prevent injuries, and individuals with prior back issues should consult a professional before attempting this exercise.
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W Superman FAQs
What muscles does the W Superman work?
The W Superman mainly works the lower back and back, with help from the traps. The main muscles are the erector spinae and latissimus dorsi.
What equipment do you need for the W Superman?
None. The W Superman is a bodyweight exercise, so you can do it anywhere.
What workout day should the W Superman go on?
It belongs on pull day in a push/pull/legs routine.
What are some W Superman variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Around-The-World & Superman and Dumbbell Hold Superman.
Training calculators
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