Weighted Superman
This back exercise mainly works your erector spinae and lower back, with help from your rhomboids, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Weighted Superman
Lie face down on the floor, arms extended in front, holding a light dumbbell. Simultaneously lift your arms, chest, and legs off the ground, squeezing the lower back muscles.
Common mistakes
Avoid jerking or using momentum. Ensure a controlled raise and lower, focusing on back and glute engagement.
Breathing
Inhale as you lower to the ground; exhale as you lift into the superman position.
Muscles worked
Primary Muscles
Erector Spinae, Lower Back
Secondary Muscles
Rhomboids, Teres Major, Teres Minor, Infraspinatus, Traps, Shoulders, Latissimus Dorsi, Hamstrings, Gluteus Maximus, Adductors
