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Dead Bug (Weighted) 14s · no sound

Dead Bug (Weighted)

A loaded dead bug that holds two dumbbells overhead while opposite limbs extend with the low back pinned.

Primary muscle
Abs
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Core
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How to do it

  1. Lie on your back holding a light dumbbell in each hand, arms straight toward the ceiling.
  2. Lift both feet so the hips and knees are bent to 90 degrees and the shins are level.
  3. Press the lower back into the floor and brace the abdominals.
  4. Exhale and lower one dumbbell overhead while extending the opposite leg toward the floor.
  5. Stop just short of the floor while the lumbar spine stays flat, then return both limbs.
  6. Repeat on the other diagonal, keeping both feet off the ground between reps.

Common mistakes

  • Letting the lower back arch off the floor, which means the core has stopped resisting extension.
  • Planting the feet, which turns a tabletop dead bug into a crook-lying sit-up setup.
  • Reaching farther than you can hold position, which trades range for the stability being trained.
  • Choosing dumbbells so heavy that the ribs flare before the first rep finishes.

Muscles worked

Primary
Abs

Same movement, other equipment

Reverse Crunch Intermediate Reverse Crunch Abs Bodyweight V-Up Intermediate V-Up Abs Bodyweight Cable Pallof Press Beginner Cable Pallof Press Abs Cable Machine Cable Side Bend Beginner Cable Side Bend Abs Cable Machine

Similar exercises

Dumbbell Decline Crunch (Behind Head) Intermediate Dumbbell Decline Crunch (Behind Head) Abs Bodyweight Dumbbell Side Bend Beginner Dumbbell Side Bend Abs Dumbbell Dumbbell Side Plank Intermediate Dumbbell Side Plank Abs Dumbbell Dumbbell Situp Intermediate Dumbbell Situp Abs Dumbbell Dumbbell Superman Beginner Dumbbell Superman Abs Dumbbell

Good to know

What muscles does the Dead Bug (Weighted) work?
Mainly the abs.
What equipment do you need for the Dead Bug (Weighted)?
It uses dumbbells. Without it, the Reverse Crunch and the V-Up train the same muscles the same way.
Is the Dead Bug (Weighted) good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bird Dog.

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