Around the World Superman
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The Around the World Superman is a bodyweight strength exercise that trains the posterior chain — the lower back and spinal erectors, the glutes and hips, and the rear shoulders. Performed face-down on the floor, you hold a back-extended Superman position while sweeping your arms in a wide arc from overhead to your sides, building back endurance and shoulder control with no equipment.
How to do the Around the World Superman
- 1Lie face-down on a mat with your legs straight, the tops of your feet on the floor, and your arms extended overhead so your body forms a long line.
- 2Brace your core and squeeze your glutes, then lift your chest, arms, and legs off the floor into a Superman hold.
- 3Keep your neck neutral by looking down at the mat, holding the back-extended position throughout the movement.
- 4With your arms still raised, sweep them out and around in a wide arc from overhead toward your hips, keeping them off the floor the whole way.
- 5Pause briefly with your arms by your sides, maintaining the lifted chest and legs.
- 6Reverse the arc, sweeping your arms back overhead without letting them or your legs drop.
- 7Continue sweeping the arms "around the world" for the desired reps, breathing steadily.
- 8Lower your chest, arms, and legs back to the floor under control to finish the set.
Form tips
- Keep the lift coming from your back and glutes, not from cranking your neck up — your gaze stays on the floor.
- Move the arms slowly and deliberately through the arc so the back and shoulders stay under tension the whole time.
- Squeeze your glutes throughout to keep the hips engaged and protect the lower back.
- If holding the full arc is too hard, shorten the range or rest your legs down while you sweep the arms, then build up.
Common mistakes
- Yanking the head and neck up to gain height, which strains the cervical spine instead of working the back extensors.
- Letting the arms or legs drift down to the floor mid-arc, which releases tension and turns the hold into a rest.
- Rushing the sweep with momentum, which removes the work from the back and shoulders and cheats the rep.
- Holding your breath through the set, which spikes tension and makes the position harder to control.
Frequently asked questions
What muscles does the Around the World Superman work?
It's a posterior-chain exercise: the lower back and spinal erectors hold the extension, the glutes and hips keep you lifted, and the rear shoulders work as your arms sweep through the arc.
Is the Around the World Superman good for beginners?
Yes — it uses only body weight and no equipment. Beginners can shorten the arm arc or rest the legs down while sweeping, then progress to lifting everything together.
How many reps should I do?
Because it's an endurance-focused back exercise, 2–3 sets of 8–12 slow sweeps (or timed holds with arm sweeps) is a sensible starting range. Stop a set once your form breaks down.
Where should I feel the Around the World Superman?
You should feel it across your lower back, glutes, and the backs of your shoulders. If you mostly feel it straining your neck, you're lifting with your head instead of your back.
