Back · Bodyweight
Superman W to Y
How to do the superman w to y, 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 bent in a W position, elbows by your sides, and your legs extended. Lift your chest and legs off the floor, then reach your arms overhead into a Y. Pull back into the W with control while keeping your chest and legs raised.
- 1Feel your lower back, glutes, and mid-back hold the lifted Superman
- 2position
- 3Drive your arms into the Y using your lower traps and rear delts
- 4Keep your head neutral and squeeze your shoulder blades down and back
Common mistakes
- Don't crank your neck up; keep your gaze toward the floor
- Avoid shrugging your shoulders toward your ears in the Y
- Don't drop your chest or legs as the arms move
Muscles worked
The superman w to y mainly works the lower back and lower traps, with the mid traps, glutes, hamstrings, and rear delts assisting.
- Lower BackPrimary
- Lower TrapsPrimary
- Mid TrapsSupport
- GlutesSupport
- HamstringsSupport
- Rear DeltsSupport
- LatsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the superman w to y 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.