Superman hold
A isolation exercise for the lower back, with help from the glutes, upper back. Equipment: no equipment.
Orbit
Drag to rotateMale
WorksLower backGlutesUpper back
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Lie face down, arms overhead.
- Lift arms and legs together
- Hold for a breath
- Lower slowly
Muscles worked
Equipment
None. You can do it anywhere. See more exercises by equipment.
Alternatives
Exercises that train the same main muscles. See all superman hold alternatives.
Put the superman hold in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
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