How to Do Dead Bugs with Dumbbells: Muscles Worked & Proper Form

Muscles Worked in Dead Bugs with Dumbbells

Primary muscles worked:

• Abs

Secondary muscles worked:

• Obliques

How to Do Dead Bugs with Dumbbells

1. Lie on your back, holding a dumbbell in each hand. Extend your arms straight up toward the ceiling and lift your legs so your knees are bent at 90 degrees.
2. Engage your core and press your lower back into the floor.
3. With control, extend your right leg and lower it toward the floor while simultaneously lowering your left arm – holding the dumbbell – overhead. Keep your lower back in contact with the floor throughout the movement.
4. Return to the starting position and repeat on the opposite side.

Commentary

The dead bug with dumbbells is a great core exercise, where the dumbbells increases the demand on your abdominal muscles compared to the bodyweight version. It requires more control and stability, especially from the deep core muscles, while still training coordination effectively.