Deadbug with Pullover
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Core Training
Stability
Foundational Strength
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Dumbbell
Exercise Mat
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Intermediate
Overview
The Deadbug with Pullover is a focused core stability exercise that blends upper body movement with static trunk and hip control. Unlike traditional deadbugs that involve alternating leg movement, this version isolates the core while the dumbbell is moved through a pullover pattern, increasing anterior trunk demand without shifting the lower body.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Lats
SECONDARY:
Hip Flexors
Anterior deltoids
Erector spinae (stabilization)
STEP-BY-STEP INSTRUCTIONS
Lie on your back with your hips and knees bent at 90 degrees (tabletop position), feet off the ground.
Hold a dumbbell in both hands with arms extended straight above your chest.
Brace your core and flatten your lower back to the ground.
Slowly lower the dumbbell overhead toward the floor, keeping your arms straight and legs still.
Only lower as far as you can while keeping your low back flat against the floor.
Return the dumbbell to the starting position above your chest.
Repeat for reps, keeping tension through your core throughout.
Benefits
Develops anterior core strength and endurance
Trains anti-extension stability without leg movement
Strengthens shoulder mobility and lat control
Reinforces breathing and bracing patterns
COACHING CUES
Lock your legs in place-only the arms move
Ribs down, core tight, back stays flat
Inhale as you lower, exhale as you return
Move slow and smooth;no jerking the dumbbell
Notes
The Deadbug with Pullover is a core-intensive movement that isolates trunk stabilization while incorporating a controlled overhead pullover. It's ideal for developing foundational core strength, improving shoulder mobility, and reinforcing proper bracing mechanics in static-lower-body positions.