The Dumbbell Superman is a bodyweight-plus-light-load exercise that targets the lower back (erector spinae), glutes, hamstrings, and posterior delts while also engaging the core for spinal stability. To perform, lie face down on the floor or a mat holding a light dumbbell in each hand. Extend your arms overhead and keep your legs straight. Simultaneously lift your arms, chest, and legs off the ground, holding the peak contraction briefly before lowering under control. The added resistance from the dumbbells increases the challenge for your posterior chain and shoulders, making this a valuable move for posture, injury prevention, and overall back strength.