Back · Dumbbell
Dumbbell Superman
How to do the dumbbell superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down holding a light dumbbell in each hand with arms extended overhead. Lift your arms, chest, and legs off the ground at the same time, hold briefly, then lower back down under control.
- 1Feel your lower back, glutes, and hamstrings engage as you lift your arms
- 2and legs off the ground
- 3Keep your head in line with your spine and squeeze your shoulder blades together
- 4Hold at the top to feel isometric tension throughout your posterior chain
Common mistakes
- Hyperextending your neck instead of keeping your gaze down
- Lifting too high or flailing; the movement is small and controlled
- Holding your breath instead of breathing steadily as you raise and lower
Muscles worked
The dumbbell superman mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell 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.