Superman W
Expert Advice
Keep your neck neutral by looking down at the floor and avoid jerking movements to protect your spine.
How-to-do Steps
- Lie face down on the floor with your arms bent at the elbows in a 'W' shape.
- Engage your back and glute muscles to lift your chest and legs off the ground.
- Hold the lifted position for a few seconds, focusing on the contraction in your upper back and shoulders.
- Lower back down to the starting position and repeat for the desired number of repetitions.
Track Superman W in FitAI
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Muscles Worked
Superman W primarily targets the Shoulders, Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Glutes25%
Secondary
Hamstrings15%
Traps10%
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 Superman W work?
Superman W primarily targets the Shoulders, Lats, Glutes. Secondary muscles involved include Hamstrings, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Superman W?
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 Superman W suitable for beginners?
Superman W 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.
