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Back · Body Weight
Around the World Superman Hold
Around the World Superman Hold is an intermediate compound strength exercise that works the lats (back), with the shoulders and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Back · erector spinae, latissimus dorsi
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Shoulders · deltoids
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Around the World Superman Hold
- Lie face down on a mat with your arms extended straight to your sides and your legs extended straight behind you.
- Lift your arms, chest, and legs off the floor, holding the Superman position.
- Move your arms in a circular motion, starting from the initial position, sweeping them around straight forward, and back to the starting position.
- Continue moving your arms in a controlled, rhythmic manner while maintaining the Superman hold.
Form tips
- Engage your core and glutes to maintain stability and support your lower back throughout the exercise.
- Perform the arm movement slowly and with control to maximize muscle activation and prevent injury.
- Focus on keeping your legs and chest lifted off the floor to maintain the Superman hold.
Around the World Superman Hold alternatives
More lats exercises
Around the World Superman Hold FAQ
What muscles does Around the World Superman Hold work?
Around the World Superman Hold mainly works the lats in the back (erector spinae, latissimus dorsi, gluteus maximus and gluteus mideus). The shoulders and hamstrings work as secondary muscles.
What equipment do you need for Around the World Superman Hold?
None. Around the World Superman Hold is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Around the World Superman Hold should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Around the World Superman Hold good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Around the World Superman Hold burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Around the World Superman Hold?
Other exercises for the lats include Dumbbells Plank to Alternating Row, Assisted Chin Up Reverse Close Grip, Kettlebell Row and Barbell Reverse Grip Bent Over Row.
For developers
Use Around the World Superman Hold in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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