Back · Bodyweight
Around the World Superman Hold
How to do the around the world superman hold, 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
- Isolation
How to do it
Lie face down and lift your chest, arms, and legs off the floor into a superman hold. Keeping everything raised, sweep your arms in a wide circle from overhead to your hips and back, like drawing a halo around your body.
- 1Lower back and glutes holding the body lifted
- 2Upper back and rear delts moving the arms
- 3A steady brace as the arms sweep around
Common mistakes
- Dropping your chest or legs as the arms move
- Cranking your neck up to look forward
- Rushing the circle and losing the hold
Muscles worked
The around the world superman hold mainly works the lower back and glutes, with the mid traps, lower traps, hamstrings, rear delts, lats, upper traps, front delts, and side delts assisting.
- Lower BackPrimary
- GlutesPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- Rear DeltsSupport
- LatsSupport
- Upper TrapsSupport
- Front DeltsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- External RotatorsMinor
Kovo programs the around the world superman hold 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.