StrengthTime
Around the World Superman Hold
Lie face down on a mat with your arms extended straight to your sides and your legs extended straight behind you.
Exercise details
- Equipment
- Bodyweight
- Tracking
- Time
Execution
How to do it
Lie face down on a mat with your arms extended straight to your sides and your legs extended straight behind you.
Lift your arms, chest, and legs off the floor, holding the Superman position.
Move your arms in a circular motion, starting from the initial position, sweeping them around straight forward, and back to the starting position.
Continue moving your arms in a controlled, rhythmic manner while maintaining the Superman hold.
Form tips
Engage your core and glutes to maintain stability and support your lower back throughout the exercise.
Perform the arm movement slowly and with control to maximize muscle activation and prevent injury.
Focus on keeping your legs and chest lifted off the floor to maintain the Superman hold.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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