# Superman Around the World

A prone back-extension hold where your chest and legs stay off the floor while your straight arms sweep from your hips to overhead and back. It trains the lower and upper back, with the glutes and hamstrings holding the legs up.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/around-the-world-superman-hold/video/male.mp4
- HTML: https://seto.fit/exercises/superman-around-the-world/

## Muscles worked

- Lower back: 8/10
- Upper back: 7/10
- Glutes: 6/10
- Rear delts: 6/10
- Hamstrings: 5/10
- Lats: 5/10
- Traps: 5/10

## How to do the Superman Around the World

1. Lie face down, arms at your sides, and raise your upper body and legs.
2. Sweep both straight arms out wide until they reach overhead.
3. Sweep them back along the same path until your hands reach your hips.
4. Keep your chest and legs raised until the set ends.

### Full technique — 6 steps

1. Lie face down with legs straight and arms at your sides, palms facing down.
2. Set your head neutral with eyes down and keep your ribs lightly drawn in.
3. Squeeze your glutes and raise your arms, upper body, and thighs a few inches off the floor.
4. Keeping your elbows straight, sweep both arms out to the sides and forward until they reach overhead.
5. Sweep your arms back along the same wide path until your hands return beside your hips.
6. Keep your chest and legs off the floor for the whole set, then lower under control.

## Common mistakes

- Letting chest and legs drop between reps
- Bending elbows during the sweep
- Rushing the sweep with momentum
- Looking forward and overextending neck
- Letting knees bend during lift

## Form cues

- Arms stay long
- Sweep arms wide
- Squeeze glutes throughout
- Keep eyes on floor
- Keep ribs drawn in

## How much to do

- **Strength**: 2–3 sets of 6–10 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Superman](https://seto.fit/exercises/resistance-band-superman/)
- **Barbell**: [Good Morning](https://seto.fit/exercises/good-morning/), [Conventional Deadlift](https://seto.fit/exercises/conventional-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Superman](https://seto.fit/exercises/alternating-superman/) — 10% of bodyweight
- **This exercise: Superman Around the World — 20% of bodyweight**

## Quick answers

### What muscles does the Superman Around the World work?

Primary: Lower back 8/10, Upper back 7/10. Also works: Glutes 6/10, Hamstrings 5/10, Rear delts 6/10, Lats 5/10.

### When should I do the Superman Around the World in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Superman Around the World?

Strength: 2–3 sets of 6–10 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Superman Around the World?

Resistance bands: Resistance Band Superman. Barbell: Good Morning, Conventional Deadlift.

### What is an easier version of the Superman Around the World?

Alternating Superman (10% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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