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Dumbbells Superman (alternating)

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Exercise Profile

Primary muscles:

Lower Back, Glutes

Secondary muscles:

Upper Back

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Superman (alternating) Overview

The dumbbells Superman (alternating) workout targets the lower back and glutes.

By holding dumbbells in each hand, you engage the lower back muscles more intensely.

The dumbbells provide resistance, increasing the challenge and effectiveness of the exercise.

Avoiding overemphasis on auxiliary muscles, the workout primarily focuses on the lower back and glutes.

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Dumbbells Superman (alternating) Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing inward.
  2. Engage your core and keep your back straight as you bend forward at the waist, lowering your torso until it is parallel to the floor.
  3. Extend your arms straight down toward the floor, keeping a slight bend in your elbows.
  4. Simultaneously lift your right arm and left leg off the ground, keeping them straight and parallel to the floor.
  5. Hold this position for a brief moment, squeezing your glutes and shoulder blades together.
  6. Lower your right arm and left leg back to the starting position.
  7. Repeat the movement, this time lifting your left arm and right leg off the ground.

Dumbbells Superman (alternating) Tips

  1. Engage your lower back and glutes by lying face down on an exercise mat, with your legs extended and your arms holding a dumbbell in each hand.
  2. Start the movement by simultaneously lifting your chest, arms, and legs off the ground, creating a “superman” position. Keep your neck in a neutral position to avoid straining it.
  3. As you lift, focus on squeezing your glutes and engaging your lower back muscles to maintain stability and control throughout the exercise.
  4. Remember to breathe steadily and exhale as you lift, inhaling as you lower back down to the starting position. This controlled breathing will help you maintain proper form and prevent unnecessary strain.
  5. To enhance the challenge and engage your muscles even more, try alternating the lifting of your arms and legs. Lift your left arm and right leg simultaneously, then switch to your right arm and left leg. This will further engage your core and improve overall balance and coordination.

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