Strength

Dumbbell Superman Hold

Boost strength and stability in your lower back and glutes with the Dumbbell Superman Hold. This exercise, which imitates Superman's flying pose with dumbbells, also enhances posture and reduces back pain risk.
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Dumbbell Superman Hold instructions
Step-by-step instructions
1
Lie facedown on a flat bench, with your chest reaching the end of the bench with arms hanging down.
2
Hold a light weight in each hand with palms facing towards one another.
3
Stretch your arms directly in front of you so that they create a straight line with your torso.
4
Raise your arms as far as they can go, while keeping them straight. Hold this position.
5
Lower your arms back down and then repeat for the desired number of reps.
Lie facedown on a flat bench, with your chest reaching the end of the bench with arms hanging down.
Hold a light weight in each hand with palms facing towards one another.
Stretch your arms directly in front of you so that they create a straight line with your torso.
Raise your arms as far as they can go, while keeping them straight. Hold this position.
Lower your arms back down and then repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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