If you’ve ever done a classic “Superman” hold, you know it looks simple… until you actually try to lift everything off the floor at once. Now imagine adding a sweeping arm motion on top of that. We’d like to introduce you to Superman Sweeps (also known as prone arm sweeps) — a powerful move that targets your upper back, shoulder stabilizers, and a whole range of motion you probably haven’t tapped into in a while.
What makes Superman Sweeps so effective?
They blend stability with mobility. You’re not just strengthening your upper back and shoulder stabilizers — you’re teaching them to work smoothly throughout a wide range of motion. That’s the kind of strength that carries over into real life: better posture, better overhead mechanics, and a more resilient shoulder complex.
Prone Arm Sweep - How To:
The setup is simple: you start in the Superman position, lifting your chest and legs gently off the ground. Make sure you’re squeezing those glutes and lifting from your mid back! This starts a little differently from your typical superman. Instead of having your arms infront of you, you want them by your sides. From there, your arms sweep up and around in a controlled arc — with or without lightweight dumbbells. If you do choose to add weight, go light. Like very light. This exercise ramps up quickly, and the goal is control, not max load.
We highly recommend starting without weight so you can master the movement. Once you’re totally nailing it, try adding some weight!
Common Mistakes to Avoid
A few cues make all the difference. The biggest mistake we see? People lifting from their low back instead of their middle back. You should feel the work between your shoulder blades and around your middle spine — not in your lumbar spine. And keep those shoulders down. If they start inching up toward your ears, you’re losing the point of the exercise. Go through this checklist:
- Am I squeezing my glutes?
- Is my low back straining?
- Are my shoulders shrugging toward my ears?
- Are these weights too heavy?
- Am I holding my breath?
If any of these are a yes, take a moment to re-set yourself and keep the proper form! It goes a long way.
How To Prone Arm Sweeps Video with Variations For All Levels!
Why Prone Arm Sweeps Are Worth Adding to Your Routine
Superman Sweeps help wake up the muscles that keep your shoulders stable and happy. Strengthening these areas improves posture, decreases shoulder irritation, and supports overhead movement patterns (hello, swimmers, lifters, and throwers). Plus, moving through a wide arm range builds mobility without forcing passive stretching. It’s active control, and that’s where long-term durability comes from.
When done correctly, Superman Sweeps build strength that feels good — the “my posture is better and my shoulders feel lighter” kind of good. Sprinkle them into your warm-ups, mobility days, or full strength sessions and your upper back will thank you.
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