Step by step instructions, muscle activation and variants for the Weighted Dumbbell Table Top Bridge.
The weighted dumbbell table top bridge is a hip-raise exercise performed from a seated floor position with a dumbbell resting on the hips. By pressing the hips upward until the torso is parallel to the floor, it powerfully activates the glutes and hamstrings while the triceps and core stabilize the lifted position.
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The Weighted Dumbbell Table Top Bridge 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.