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Resistance Band Upper Body Dead Bug

Step by step instructions, muscle activation and variants for the Resistance Band Upper Body Dead Bug.

MediumAbsCore

About this exercise

The resistance band upper body dead bug adds upper-body challenge to the classic dead bug by having you press a resistance band overhead while stabilising your core. The band creates anti-rotation and anti-extension demands that intensify abdominal engagement compared to the bodyweight version.

How to Perform

  • Anchor a resistance band at a low point behind your head or hold both ends with arms extended overhead
  • Lie on your back with knees bent at 90 degrees and feet flat on the floor
  • Press your lower back firmly into the floor and brace your core
  • Keeping tension on the band with both arms extended, slowly lower your arms forward and back in a controlled arc
  • Maintain a neutral spine throughout — do not allow the lower back to arch
  • Return your arms to the overhead position under control
  • Breathe steadily and repeat for the desired reps

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsRear shouldersMiddle back

About the Resistance Band Upper Body Dead Bug

The Resistance Band Upper Body Dead Bug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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