Superman W to Y
Expert Advice
Focus on engaging your back muscles and maintaining a controlled movement from the 'W' to the 'Y' position without overarching your lower back.
How-to-do Steps
- Lie face down on the floor with your arms forming a 'W' shape (elbows bent and thumbs pointing up).
- Lift your chest, arms, and legs off the floor by squeezing your glutes and back muscles.
- Extend your arms forward into a 'Y' shape while keeping them lifted.
- Return to the 'W' position and repeat the movement for the desired number of repetitions.
Track Superman W to Y in FitAI
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Muscles Worked
Superman W to Y 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
Shoulders20%
Lats20%
Glutes20%
Secondary
Hamstrings20%
Traps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Superman W to Y work?
Superman W to Y 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 to Y?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 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 to Y suitable for beginners?
Superman W to Y is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
