Nishaana
Superman guide
The Superman is a beginner-level isolation bodyweight exercise that primarily targets the Erector Spinae. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the superman work?
The Superman primarily trains the Erector Spinae, with the back as the target group. Train it as part of a balanced back routine.
How do you do the superman?
To do the Superman: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your back drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the erector spinae; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your back drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the erector spinae.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common superman mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Superman alternatives
Superman FAQ.
What muscles does the Superman work?
The Superman primarily targets the Erector Spinae, training the Back as the main muscle group.
Is the Superman a compound or isolation exercise?
The Superman is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Superman?
You need no equipment — just your bodyweight. Difficulty is rated beginner.
What are good alternatives to the Superman?
Good back alternatives include Conventional Deadlift, Pull-Up, Chin-Up.
Add the superman to your workout.
Log the Superman in two taps and let Nishaana tell you what to beat next time — free in your browser.
Start free