Dumbbell Bear Crawl
Level up your core and shoulder stability with the Dumbbell Bear Crawl. This challenging variation adds resistance to a functional movement, building total-body strength and coordination.
The Dumbbell Bear Crawl is a compound exercise that mainly works the core, with help from the quads and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Bear Crawl Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Quads (quadriceps femoris); Front Shoulder (anterior deltoid)
How to do the Dumbbell Bear Crawl
Positioning
Start in a tabletop position with your hands gripping the handles of two dumbbells placed on the floor directly beneath your shoulders.
Keep your knees hovering a few inches off the ground, ensuring your back remains flat (neutral spine).
Execution
Simultaneously move your right hand (holding the dumbbell) and left knee forward.
Maintain control, keeping your hips stable and minimizing torso rotation as you move.
Follow by moving your left hand and right knee forward to complete one repetition.
Repeat in an alternating crawling motion while maintaining a low, stable posture throughout.
Dumbbell Bear Crawl FAQs
What muscles does the Dumbbell Bear Crawl work?
The Dumbbell Bear Crawl mainly works the core, with help from the quads and shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Bear Crawl?
None. The Dumbbell Bear Crawl is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Bear Crawl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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