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Band Upper Body Resistance Dead Bug

Band Upper Body Resistance Dead Bug

The Band Upper Body Resistance Dead Bug is a highly effective exercise that targets multiple muscle groups in your upper body while engaging your core muscles. This exercise combines the benefits of resistance training and stability work to enhance your strength, posture, and overall muscular control. To perform the Band Upper Body Resistance Dead Bug, you'll need an exercise band and a mat for comfort. Begin by lying on your back with your knees bent and your feet flat on the floor. Place the exercise band around your upper back, just below your shoulder blades, and hold the ends of the band with your hands. From this starting position, engage your core by pressing your lower back into the mat. Slowly extend one arm overhead while simultaneously straightening the opposite leg, keeping them hovering just above the ground. Return to the starting position and repeat with the other arm and leg. Alternate sides for the desired number of repetitions. This exercise challenges your upper body strength as you resist the pull of the exercise band, which helps to engage your muscles more effectively. Additionally, the dead bug movement pattern targets your core muscles, including your rectus abdominis, transverse abdominis, and obliques. The band also works your shoulder muscles, including the deltoids, rotator cuff muscles, and upper back muscles, helping to improve your posture and stability. Incorporating the Band Upper Body Resistance Dead Bug into your workouts can be a great way to enhance your upper body strength and stability while engaging your core. As always, start with a weight and resistance level that challenges you but still allows for proper form and control. Seek guidance from a fitness professional if you have any concerns about performing this exercise correctly. Happy training!


  • Start by lying flat on your back on a mat or stable surface.
  • Secure a resistance band around your thighs, just above your knees.
  • Bend your knees and place your feet flat on the ground, hip-width apart.
  • Extend your arms straight up towards the ceiling, keeping them shoulder-width apart.
  • Engage your core and press your lower back into the mat.
  • While maintaining a stable core, slowly lower your right arm overhead until it is parallel to the ground.
  • At the same time, extend your left leg straight out until it is parallel to the ground.
  • Pause for a moment at the stretched position, feeling the tension in your arms and legs.
  • Return your right arm and left leg back to the starting position.
  • Repeat the movement with your left arm and right leg, focusing on maintaining control throughout the exercise.
  • Continue alternating sides for the desired number of repetitions or time.
  • Remember to breathe steadily throughout the exercise and keep your core engaged for stability.

Tips & Tricks

  • Ensure proper warm-up before starting the exercise to prepare your muscles for the workout.
  • Maintain correct posture and engage your core throughout the entire exercise to maximize its effectiveness.
  • Start with a lighter resistance band and gradually increase the tension as you get stronger and more comfortable with the exercise.
  • Control your movements and focus on the mind-muscle connection to fully engage the targeted muscles.
  • Breathe steadily and avoid holding your breath during the exercise to maintain proper oxygen flow to your muscles.
  • Listen to your body and modify the exercise if needed, by using a lighter band or reducing the range of motion.
  • Include the Band Upper Body Resistance Dead Bug in your regular workout routine to improve overall upper body strength.
  • Combine this exercise with other resistance band exercises to create a well-rounded upper body workout.
  • Fuel your body with a balanced diet that includes enough protein to support muscle recovery and growth.
  • Stay consistent with your workouts and gradually increase the intensity to continue challenging your muscles.


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