Dumbbell Superman

A loaded version of the floor superman — lifting the chest, arms, and legs together while holding a dumbbell to train the lower back.

Core Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Abs

Secondary

none

Step by step

Lie face-down on the floor with your legs straight and arms extended overhead holding a light dumbbell.
Set your forehead lightly on the floor and gaze straight down to keep the neck in line.
Brace your core and squeeze your glutes before starting the lift.
Lift your chest, arms, and legs off the floor at the same time, raising the dumbbell as high as is comfortable.
Hold the top position for one to two seconds, squeezing your lower back and glutes hard.
Lower everything back down to the floor under control and reset before the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.