Superman

Instructions

1
Assume a prone (face-down) position on the floor or exercise mat with legs extended and arms stretched overhead at approximately 135-degree angles from the body
2
Engage core muscles and maintain a neutral spine. Position arms with palms facing down, slightly ahead of shoulder width. Feet should be together or slightly apart for stability
3
Lower the arms and legs simultaneously in a controlled manner, allowing them to relax toward the starting position while maintaining contact with or just above the ground
4
Contract the latissimus dorsi and posterior chain by raising both arms and legs toward the ceiling, lifting chest slightly off the ground. Squeeze at the top for 1-2 seconds, then return to starting position with control
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESErector Spinae, Trapezius, Posterior Deltoids, Rhomboids
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Superman allows you to target the Latissimus Dorsi with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Latissimus Dorsi.
  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Erector Spinae, Trapezius, Posterior Deltoids, Rhomboids to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Superman
  • Cable Superman
  • Banded Superman

Beginner Tips

If you are new to the Superman , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions