Alternating Supermans Single Arm off Bench
Alternating single-arm Superman off a bench that improves posterior-chain strength and contralateral control.
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders, core, upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie face-down with the torso off the edge of a bench.
- Lift one arm and the opposite leg into a Superman position.
- Lower with control and alternate sides.
- Keep the core braced and neck neutral.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Bench
Coaching tips
Benefits
Alternating single-arm Superman off a bench that improves posterior-chain strength and contralateral control.
Common mistakes
Avoid rotating the torso or hyperextending the neck.
Make it harder
Add light weights or slow the tempo.
Make it easier
Perform on the floor or both arms together.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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