Step by step instructions, muscle activation and variants for the Around the World Superman.
A prone bodyweight exercise that combines the classic superman hold with a sweeping arc of the arms from overhead to the sides and back. It challenges the entire posterior chain — glutes, lower back, and rear delts — through a wide, dynamic range of motion.
Common mistakes content is coming soon.
The Around the World Superman 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.