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Exercise handout — move better, feel better.
Dead Bug Arm Reach
Lie on back and reach arms overhead while keeping back flat. Works core and shoulder control together.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
3 seconds each way
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Bend knees to 90 degrees, feet off floor
- Reach both arms toward ceiling
Step 1 of 5
Press your low back into the floor
Step 2 of 5
Slowly lower one arm overhead toward floor
Step 3 of 5
Keep your back pressed down - don't arch
Step 4 of 5
Return arm to start
Step 5 of 5
Repeat with other arm
Breathing
- Breathe out as you reach
- Breathe in as you return
Form Cues
- Keep low back pressed to floor
- Move slowly
- If back arches, don't go as far
- Breathe out as you reach
Common Mistakes to Avoid
- Back arching off floor
- Moving too fast
- Holding breath
- Reaching too far
Safety Information
Stop if back arches. Focus on core control.
Progressions
Add light weight or reach opposite leg too
Regressions
Keep feet on floor or don't reach as far
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.