Dumbbell Superman
Gym Exercise Card
Equipment
The Dumbbell Superman is an exercise that strengthens the posterior chain, specifically targeting the lower back and glute muscles. It involves lifting both the arms and legs off the ground while keeping the torso stable, focusing on muscle control and extension.
How to do it
- Lie face down on the floor with arms extended forward holding dumbbells.
- Engage your core and lift your arms and legs simultaneously off the ground.
- Hold the top position briefly, squeezing your glutes and lower back.
- Lower your limbs back to the starting position with control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Deltoid Anterior Hamstrings
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