Off Bench Water Bottle Single Arm Superman
Single-arm Superman performed off the edge of a bench that challenges posterior-chain strength and balance.
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders, core |
|---|---|
| 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, holding a water bottle in one hand.
- Lift the working arm and opposite leg into a Superman position.
- Squeeze the lower back and glutes at the top.
- Lower with control.
- Complete 4 sets of 10-12 reps each side.
Equipment
- Water Bottle
- Bench
Coaching tips
Benefits
Single-arm Superman performed off the edge of a bench that challenges posterior-chain strength and balance.
Common mistakes
Avoid rotating the torso or hyperextending the neck.
Make it harder
Use a heavier bottle or hold the top longer.
Make it easier
Perform on the floor or without the bottle.
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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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.