Core · Resistance Band
Resistance Band Upper Body Dead Bug
How to do the resistance band upper body dead bug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back holding a resistance band anchored behind your head with both hands, arms reaching straight up toward the ceiling. Brace your core and press the band toward the ceiling against its tension while keeping your lower back flat. Hold the tension and breathe, keeping your ribs down throughout.
- 1Feel your core brace hard to resist the band pulling your arms back
- 2Keep your lower back flat against the floor
- 3Press the band up and hold your ribs down
Common mistakes
- Avoid letting your lower back arch off the floor
- Don't let your ribs flare toward the ceiling
- Avoid holding your breath; breathe steadily
Muscles worked
The resistance band upper body dead bug mainly works the lower abs and upper abs, with the lats and obliques assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- LatsSupport
- ObliquesSupport
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- Lower TrapsMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the resistance band upper body dead bug 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 June 2026.