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Band: Upper Body Resistance Dead Bug
Intermediate
Equipment
Abs
Abs
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Compound
Force Type
Isometric
The Upper Body Band Resistance Dead Bug is an advanced core stability exercise that builds deep abdominal control by adding isometric upper-body resistance to the traditional dead bug movement.
By pulling the band downward with straight arms, you activate the lats and create full-body tension while simultaneously moving your legs. This makes it a powerful anti-extension drill that integrates upper and lower body coordination.
Key Benefits:
- Develops deep core stability and control
- Activates the lats while reinforcing rib-down position
- Teaches proper breathing and bracing under tension
- Improves coordination between upper and lower body
- Excellent as a core activation or rehab progression
- Anchor a resistance band to a low rack or stable base behind you.
- Lie on your back with hips and knees at 90° (tabletop position), arms reaching straight up.
- Grab the band with both hands and pull it downward, activating your lats.
- Exhale and extend one leg until it’s just above the ground, while keeping arms pulled tight.
- Return to the starting position and repeat on the other leg.
- Continue alternating legs for the desired number of reps.
- Don’t hold your breath—exhale fully on each leg extension to maintain core engagement.
- Keep your lower back flat against the floor—avoid arching.
- If stability is challenging, perform the movement using only legs or only arms until control improves.
- Move slowly and with intention—the goal is control, not speed.
- Brace your core and press the rib cage down throughout the movement.
💪 This dead bug variation is perfect for unlocking core strength that actually transfers to real movement. Add it to your warm-ups or rehab circuits and build resilience from the inside out. 🚀
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