How to do the Superman Around the World
- Lie face down, arms at your sides, and raise your upper body and legs.
- Sweep both straight arms out wide until they reach overhead.
- Sweep them back along the same path until your hands reach your hips.
- Keep your chest and legs raised until the set ends.
Full technique — 6 steps
- Lie face down with legs straight and arms at your sides, palms facing down.
- Set your head neutral with eyes down and keep your ribs lightly drawn in.
- Squeeze your glutes and raise your arms, upper body, and thighs a few inches off the floor.
- Keeping your elbows straight, sweep both arms out to the sides and forward until they reach overhead.
- Sweep your arms back along the same wide path until your hands return beside your hips.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Superman Same level
Barbell
- Good Morning Harder
- Conventional Deadlift Harder
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
- This exercise Superman Around the World
Too hard for now? Start with the Alternating Superman.
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).
