Superman Exercise
Effectively train and strengthen your lower back muscles with this proven bodyweight exercise. Ideal for beginners, it focuses on proper form and requires no special equipment.
Superman Exercise - the correct execution
- Start lying on your abs
- lace your arms on the floor next to your body with the back of your hands facing downward
- Lift your chest as far off the floor as possible
- Rotate your arms outward so that in the final position your palms face downward and forward
- Actively pull your shoulder blades together
- Slowly lower your torso back toward the floor
The exercise Superman is intended to be used as a hypertrophy exercise.
Which muscles are trained by Superman?
Primary trained muscles for Superman
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Secondary trained muscles for Superman
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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