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Superman W

Step by step instructions, muscle activation and variants for the Superman W.

EasyGlutesRear shoulders

About this exercise

Superman W is a prone bodyweight exercise that pairs the classic superman back extension with a W arm position. Lying face-down, you simultaneously lift your chest, legs, and arms off the floor while holding the arms in a W shape — elbows bent and externally rotated — which targets the rear deltoids, mid-traps, and lower back in a single integrated movement.

How to Perform

  • Lie face-down on the floor with legs straight and arms resting at your sides
  • Simultaneously lift your chest, legs, and arms off the floor
  • As you rise, position your arms into a W shape: bend your elbows and pull them back to shoulder height with hands pointing forward
  • Squeeze your shoulder blades together and hold the top position briefly
  • Keep your neck neutral and your gaze directed at the floor
  • Lower everything back to the starting position with control
  • Repeat for the desired number of reps

Muscle Activation

Primary
GlutesRear shouldersLower back
Secondary
HamstringsTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Superman W

The Superman W is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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