Dumbbell Superman Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Superman Lift, Dumbbell Superman Raise
How to: Dumbbell Superman
- Lie face down on a bench with a dumbbell in each hand.
- With your arms extended straight in front of you, lift the dumbbells upward while raising your chest and legs off the bench.
- Hold the position for a moment before slowly lowering back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the weights too high, causing strain.
- Rounding the back instead of keeping it straight.
- Not controlling the descent of the dumbbells.
Modifications
- Use lighter dumbbells to start with.
- Perform the exercise without weights if necessary.
Tips
- Keep your core engaged to maintain stability.
- Avoid arching your lower back excessively.
- Control your movement while lifting the dumbbells.
Dumbbell Superman Alternatives
Tags
back
glutes
hamstrings
strength
dumbbell
intermediate