Step by step instructions, muscle activation and variants for the Dumbbell Superman.
The Dumbbell Superman is a prone back extension performed while holding dumbbells in both hands. It strengthens the lower back, glutes, and rear deltoids by lifting the arms and legs simultaneously off the floor against additional resistance.
Common mistakes content is coming soon.
The Dumbbell 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.