Superman Swimmers

Superman swimmers are a great move for targeting the back. Here’s how to get them right.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

The real Superman had a back of steel, but we mere mortals need to work ours regularly to improve posture and protect our spines. Check out this twist on the Superman standard that hits your back from top to bottom as well as your shoulders, glutes and hamstrings.

Setup: Lie facedown on the floor with your legs about hip-width apart, arms extended and your hands in front of you.

Move: Lift your arms and legs up off the floor while keeping your head neutral. “Swim” your arms forward and around in a circle just above the floor, bringing your elbows in as your hands come past your shoulders to return to the start. Reverse the direction of your arms every five reps.

Optional: Hold a set of small weights with your palms facing down.


Optional: Kick your legs up and down as you swim your arms to add intensity and further work your glutes and hams.