Core · Dumbbell
Dumbbell Dead Bugs
How to do the dumbbell dead bugs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Lie on your back, lift arms and legs, and lower opposite arm and leg simultaneously while keeping core engaged.
- 1Feel your deep core muscles working to stabilize your spine as opposite arm and leg extend
- 2Keep your lower back pressed into the floor to engage your transverse abdominis
- 3Move slowly and maintain controlled breathing to feel the core connection
Common mistakes
- Avoid letting your lower back arch off the ground
- Don't rush or swing your limbs; keep the movement deliberate
- Avoid lifting your head excessively; keep it relaxed
Muscles worked
The dumbbell dead bugs mainly works the upper abs, lower abs, and obliques.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- QuadsMinor
Dumbbell Dead Bugs strength standards
See how your dumbbell dead bugs ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM5 lb
Silvere1RM12.5 lb
Golde1RM17.5 lb
Platinume1RM32.5 lb
Diamonde1RM52.5 lb
Champione1RM70 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell dead bugs for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.