Weighted Superman

A prone back extension holding a light weight; it strengthens the spinal erectors.

• Isolation
• Dumbbell
• Beginner

How to do it

• Face down, light dumbbells in your hands
• Raise your arms and legs contracting your lower back
• Squeeze at the top and lower under control

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Hyperextending your neck
• Using momentum to lift

Muscles worked

Primary

• Erectors / lower back

Secondary

• Glutes

Alternatives

• Superman (floor back extension)
• Back Extension (45° bench)