How to Back Raises

About the Back Raises

The superman, or dorsal raise if we’re using the less exciting name, is an exercise which helps strengthen the lower back.

A well rounded program targeting the core should include back extension exercises, such as the superman raise, as well as abdominal crunches and other exercises which target the front.

Always perform the dorsal raise in a slow and controlled manner, pausing for around two seconds at the top. Once you work up to around fifteen repetitions you can make the exercise more challenging by adding weights to your ankles and wrists.

How to perform


  1. Lay face down on a mat
  2. Extend arms flat above your head


  1. Raise your shoulders and arms, thighs and lower legs off the floor
  2. The action will resemble a superman pose (watch out for the Kryptonite!)
  3. Hold for a count of two
  4. Slowly reverse back to the starting position
  5. Repeat for the desired number of repetitions

Other Core Exercises