Dead Bug Arm Extension
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Core Stability
Bodyweight
Anti-Extension
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Bodyweight
Mat (optional)
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All Levels
Overview
The Dead Bug Arm Extension challenges the core by maintaining spinal stability while moving the arms overhead. This variation emphasizes anti-extension control of the spine and builds strength in the core while improving shoulder mobility and stability.
Muscles Worked
PRIMARY:
Core stabilizers
Rectus abdominis
Transverse abdominis
SECONDARY:
Anterior deltoids
Lats
Pelvic floor
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with arms extended straight toward the ceiling.
Lift your legs so your hips and knees are bent at 90 degrees, keeping shins parallel to the floor.
Press your lower back firmly into the mat to maintain core engagement.
Slowly lower both arms overhead toward the ground, keeping them straight and controlled.
Stop just before your lower back begins to lift off the ground.
Return arms to the starting position above your chest.
Continue for the prescribed number of reps.
Benefits
Builds anti-extension core strength
Improves shoulder mobility and stability
Reinforces proper spinal alignment
Enhances coordination between core and upper body
COACHING CUES
Keep your lower back pressed into the mat at all times.
Move arms slowly and avoid swinging or rushing the movement.
Exhale as arms lower overhead, inhale as they return.
Maintain control of your ribcage so it doesn’t flare up.
Notes
The Dead Bug Arm Extension strengthens the core’s ability to resist spinal extension while promoting shoulder mobility and control. It’s an effective drill for building foundational stability, improving posture, and enhancing performance in compound lifts and athletic movements.