How to perform Dead Bug, Weighted (Dumbbell)

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Core · Dumbbells

Dead Bug, Weighted (Dumbbell)

Also known as: Dead Bug, Weighted (Dumbbell).

Dead bug with weight

How to perform this exercise

Lie on the back with hips and knees bent about 90 degrees, holding one light dumbbell in each hand above the shoulders.
Slowly reach one loaded arm behind the head while extending the opposite leg, without arching the lower back.
Return under control and change diagonals; shorten the movement if you cannot keep the torso still.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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