Weighted Superman Holds

Technique

How to perform Weighted Superman Holds

1. Lie face down, using an exercise mat if desired, and hold either one dumbbell in each hand or one kettlebell or plate with both hands.
2. Extend your arms overhead and keep your legs straight.
3. Brace your trunk, then lift your arms, chest, and legs only as high as you can control without compressing the lower back.
4. Hold the raised position for the prescribed time while breathing steadily.
5. Lower the load, chest, and legs under control.
6. Repeat for the prescribed repetitions or holds.

Programming relevance

Muscles involved

Primary targets: Erector Spinae, Anterior Deltoid.