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Abs · Intermediate

Dead Bug Pullover

Loaded dead-bug variation that holds the legs in tabletop while a light dumbbell moves through a controlled pullover arc.

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Dead Bug Pullover demonstration

Exercise overview

Training details

AbsObliquesLatsShoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back holding one light dumbbell over your chest with both hands and your knees bent above your hips.
  2. 02Brace your abdomen so your ribs remain down and lower back stays controlled against the floor.
  3. 03Lower the dumbbell behind your head with softly bent elbows while keeping your knees still.
  4. 04Stop before your ribs flare or lower back lifts from the floor.
  5. 05Pull the dumbbell back over your chest and repeat slowly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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