Dumbbell Superman

Beginner Level of Difficulty

The dumbbell superman is a challenging beginner level exercise that targets the shoulders, core and glutes.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell superman - step 1

Step 1

Start on your hands and knees about shoulder width apart while holding the dumbbell in one hand.

dumbbell superman - step 2

Step 2

Extend the arm that is holding the dumbbell at the same time as you extend your opposite leg. Make sure to keep your hips straight and your lower back flat.

dumbbell superman - step 3

Step 3

Return your arm and leg back down to the starting position and repeat.