Superman W
Gym Exercise Card
Equipment
The Superman W exercise targets the posterior chain, focusing on the back and shoulders. It helps to improve posture, lower back strength, and upper body stability. This exercise is beneficial for overall back development and shoulder health by engaging the glutes and stabilizing muscles.
How to do it
- Lie face down with your arms bent at elbows, forming a W shape.
- Engage your core and glutes to lift your chest and arms off the ground.
- Squeeze your shoulder blades together as you lift.
- Hold briefly at the top, maintaining a neutral neck.
- Slowly lower back down and repeat.
Muscles worked
Primary Erector Spinae Rhomboids
Secondary Deltoid Posterior Gluteus Maximus Trapezius Lower Fibers Trapezius Middle Fibers
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