Equipment and exercises › Keskivartalo › Dumbbell Superman

Dumbbell Superman

What is this machine?

Superman käsipainolla on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Keskivartalo.

The exercise suits a beginner: the range of motion is guided and you can start light.

An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.

Key facts

Primary muscleKeskivartalo

Secondary muscles–

Equipmentvapaat painot

Movement patterncore

Difficultyeasy

Video📱 Luio

Instructions and video are in the app

This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.

Open in the app

⚠️ Most common mistake: Going too heavy and overloading the lower back, which is meant to be trained for endurance here. Cranking the head and neck up instead of keeping the gaze down, which strains the cervical spine. Bending the arms or knees during the lift, which shortens the levers and reduces the training effect. Bouncing the arms and legs up and down quickly instead of holding a clean controlled top position.

💪 Where you should feel it: Mainly in the Keskivartalo.