1 / 10
anti extension
Dumbbell Dead Bug
Search GoogleDumbbell Dead Bug is a beginner anti extension exercise using dumbbell. It primarily trains abdominals and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals, core
- Secondary
- hip flexors, shoulders
- Equipment
- dumbbell
- Mechanic
- compound
Setup
- — Prepare the dumbbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning dumbbell dead bug.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hold the dumbbell securely while extending opposite limbs without the lower back lifting.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the anti extension.
- — Hold the dumbbell securely while extending opposite limbs without the lower back lifting.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo dumbbell dead bug
Regressions
- — Supported or reduced-range dumbbell dead bug