Core · Core
Cable Dead Bug
The Cable Dead Bug mainly trains your abs. Also working: obliques.
One cable
Stable
How to do it
- Lie on your back, head toward the machine, arms vertical
- Knees over your hips, lower back on the floor
- Slowly extend one leg, arms stay put
- Return and switch sides
Coach’s tip
The cable wants to pull your arms overhead: your abs resist. If your lower back lifts off the floor, don’t extend the leg as far.
Setup
Pulley
Pulley at the bottom, behind your head
Grip
Single handle, both hands, above your chest
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (core). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Dead Bug work?
Mainly the abs. The obliques help.
How do I set up the cable machine for the Cable Dead Bug?
Pulley: Pulley at the bottom, behind your head. Grip: Single handle, both hands, above your chest.
What can I do instead of the Cable Dead Bug?
For the same movement: Cable Crunch, Hanging Knee Raise and Forearm Plank. In DCFT you swap with one tap.
DCFT
The Cable Dead Bug in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.