How high should I lift my chest off the ground?

You only need to lift high enough to engage your spinal erectors and allow your arms to move freely. Focus on the squeeze between your shoulder blades rather than aiming for maximum height.

What is the difference between this and a standard Superman?

The Butterfly Superman adds a dynamic arm sweep which increases the demand on the trapezius and rhomboids compared to the static hold of a standard Superman.

Is this exercise safe for someone with lower back pain?

If you have active back pain, consult a professional first. Generally, you can reduce the intensity by keeping your feet on the floor and focusing solely on the upper body movement.

Butterfly Superman Guide: Improve Posture and Back Strength

Master the Butterfly Superman with our step-by-step guide. Learn how to target your trapezius and rhomboids using only your bodyweight.

How to Perform

Lie face down on a flat surface with your legs extended and your forehead resting lightly on the floor.
Extend your arms out to the sides in a T-position with your palms facing down.
Engage your glutes and lower back to lift your chest and arms a few inches off the ground.
Sweep your arms back in a wide arc toward your hips while rotating your thumbs upward to engage the mid-back.
Reverse the movement by sweeping your arms back to the starting T-position while maintaining a constant lift.
Lower your chest and arms back to the floor in a controlled manner to complete one repetition.

Common Mistakes

Craning the neck upward instead of keeping the spine neutral
Using momentum to swing the arms rather than controlled muscle contraction
Holding the breath during the concentric phase of the movement
Allowing the shoulders to shrug toward the ears during the sweep

Muscles Worked

Primary movers

Trapezius

Stabilizers

Rhomboids
Erector Spinae
Rear Deltoids
Glutes

Related Guides

Trapezius · Back