Back · Bodyweight
Around the World Superman
How to do the around the world superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Lie face down with your arms extended overhead. Lift your chest and legs off the floor, then sweep your arms out to your sides and down toward your hips in a wide arc, reverse the motion back overhead, and lower with control.
- 1Feel your lower back and glutes hold your chest and legs lifted
- 2Squeeze your shoulder blades as your arms sweep down and back
- 3Keep your neck long and gaze toward the floor
Common mistakes
- Do not crank your neck up to lift higher
- Avoid dropping your chest or legs as the arms travel
- Do not rush the arc; move your arms slowly and evenly
Muscles worked
The around the world superman mainly works the lower back and glutes, with the mid traps, lower traps, hamstrings, rear delts, and lats assisting.
- Lower BackPrimary
- GlutesPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- Rear DeltsSupport
- LatsSupport
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the around the world superman for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.