Alternating Single Arm Superman on Flat Bench
Strengthens the posterior chain and improves shoulder stability through single-arm extension
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back and glutes |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie face down on a flat bench with arms extended overhead
- Step 2: Engage your glutes and lower back to lift your chest slightly
- Step 3: Raise one arm up off the bench while keeping the other extended forward
- Step 4: Lower that arm and raise the opposite arm
- Step 5: Continue alternating while keeping the torso lifted and stable
Equipment
- Flat bench optional
Coaching tips
Benefits
Strengthens the posterior chain and improves shoulder stability through single-arm extension
Common mistakes
Shrugging the shoulder or yanking the arm up instead of a controlled lift
Make it harder
Add a light dumbbell or extend the hold at the top
Make it easier
Lift both arms together instead of alternating
Breathing
Exhale lifting the arm, inhale lowering it
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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