Around the World Superman Hold
Expert Advice
Focus on keeping your movements controlled and deliberate to maximize muscle engagement and avoid momentum taking over.
How-to-do Steps
- Lie face down on the floor with your arms extended above your head.
- Lift your arms, legs, and chest off the floor to engage your back and glute muscles.
- Slowly move your arms in a circular motion from above your head to your sides and then down towards your hips while maintaining the lift.
- Reverse the motion, bringing your arms back to the starting position.
- Hold each position for a few seconds before moving to the next.
Track Around the World Superman Hold in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Around the World Superman Hold primarily targets the Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Glutes50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Around the World Superman Hold work?
Around the World Superman Hold primarily targets the Lats, Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Around the World Superman Hold?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Around the World Superman Hold suitable for beginners?
Around the World Superman Hold is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
