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Superman Exercise

The Superman exercise is a great exercise to strengthen the lower back. This exercise is part of the Superhero workout. This exercise is also known as the dorsal raise.

Equipment Required: none


  1. Lie face down with arms out straight in front of you. Keep your neck in a neutral position.
  2. Raise your arms and gently extend the spine to raise the chest slightly off the floor to a comfortable height, and raise the legs off the ground, forming an elongated 'u' shape with your body. The arms and legs should be several inches off the floor.
  3. Pause and hold this raised position for several seconds.
  4. Slowly lower back to the starting position.

Key points to remember

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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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