How to do the Dumbbell Dead Bug
- Lie on your back with knees over hips and hold one dumbbell securely above your chest with both hands.
- Extend one leg while keeping your ribs down and your lower back steady.
- Return slowly and alternate legs while keeping the dumbbell still.
Common mistakes
- Lowering your leg past the point where you can keep your back steady.
- Allowing the dumbbell to drift back toward your face.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 4–8 |
| Muscular endurance | 2–3 | 12–16 |
Alternative exercises
- Dead Bug · Bodyweight
- Reverse Crunch · Bodyweight
- Band Pallof Press · Resistance bands
Frequently asked questions
What muscles does the Dumbbell Dead Bug work?
Primary muscle group: Core. Secondary muscles: hip flexors, shoulders.
How many reps should I do for the Dumbbell Dead Bug?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 4–8 reps. Muscular endurance: 2–3 sets of 12–16 reps.
What can I do instead of the Dumbbell Dead Bug?
Compare the setup and equipment for these alternatives: Dead Bug, Reverse Crunch, Band Pallof Press.