Superman
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Bodyweight
HOW TO PERFORM
- Lie face-down, arms extended overhead.
- Raise the arms, chest, and legs off the floor.
- Hold briefly, then lower under control.
TARGET MUSCLES
Primary
- Lower Back
- Glutes
Secondary
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Superman
- Superman
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.