Dumbbell Superman
A prone back extension exercise using light dumbbells that targets the lower back, glutes, and hamstrings to build posterior chain strength and improve posture and spinal stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Shoulders, Traps, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Shoulders
4/10Rear Delts
Traps
4/10Mid Traps, Lower Traps
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face down on a mat with arms extended overhead holding light dumbbells in each hand, palms facing each other, and legs straight.
- Engage core and glutes.
- Simultaneously lift arms, chest, and legs 6 inches off the ground.
- Keep arms and legs straight with slight elbow and knee bend.
- Hold the top position for 1 second.
- Slowly lower arms and legs back to start.
Coaching Tips
Form Cues
- Engage your core
- Squeeze glutes at top
- Keep neck neutral
- Lift through back
- Control the descent
Breathing
Inhale during preparation and lowering; exhale as you lift into the position.
Tempo
2-1-2
Range of Motion
Lift arms, chest, and legs 6 inches from the floor without overarching the lower back; maintain neutral spine.
Safety
Safety Notes
- Start with light weights
- Avoid if chronic back pain present
- Do not hyperextend spine
- Engage core to stabilize
- Stop if pain occurs
- Consult professional for injuries
Spotting
No spotting required; perform in controlled environment with focus on form.
Common Mistakes
- Overarching lower back
- Jerking movements
- Looking up and straining neck
- Using momentum
- Dropping limbs quickly
When to Avoid
- Chronic lower back pain
- Recent back injury
- Recent abdominal injury
- Pregnancy second/third trimester
Flexibility Needed
- Neutral spine mobility
- Shoulder flexion range
Build Up First
- Core engagement proficiency
- Basic hip hinge awareness
Also known as
Weighted Superman, Prone Dumbbell Extension, Dumbbell Back Extension
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