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Dumbbell Superman Alternative

12 substitute exercises that target the same muscles

1
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended
2
Kettlebell Single-Arm Swing demonstration

Kettlebell Single-Arm Swing
3
Kettlebell Deadlift demonstration

Kettlebell Deadlift
4
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
5
Resistance Band Floor Hyperextension demonstration

Resistance Band Floor Hyperextension
6
Barbell Full Clean demonstration

Barbell Full Clean
7
Kettlebell Overhand Grip Swing demonstration

Kettlebell Overhand Grip Swing
8
Kettlebell Swing demonstration

Kettlebell Swing
9
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
10
Dumbbell Good Morning demonstration

Dumbbell Good Morning
11
Dumbbell Reverse Hyperextension on Bench demonstration

Dumbbell Reverse Hyperextension on Bench
12
Dumbbell Romanian Deadlift demonstration

Dumbbell Romanian Deadlift

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Superman trains

Primary Erector Spinae Gluteus Maximus

Secondary Deltoid Anterior Hamstrings

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