Dumbbell Decline Sit Up

Dumbbell Decline Sit Up


This exercise involves lying on a decline bench with a dumbbell held against the chest and performing a sit-up motion. The decline angle increases the difficulty of the exercise and the added weight of the dumbbell challenges the core muscles.

Muscle Group

Equipment Required

Dumbbell Decline Sit Up Instructions

  1. Start by lying on a decline bench with your feet securely locked in place.
  2. Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
  3. Engage your core and slowly lift your upper body towards your knees, keeping the dumbbell above your chest.
  4. Pause at the top of the movement and then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of reps.

Dumbbell Decline Sit Up Form & Visual

Dumbbell Decline Sit Up

Dumbbell Decline Sit Up Benefits

  • Targets the rectus abdominis, obliques, and hip flexors for a stronger core
  • Increases upper body strength and stability
  • Improves posture and balance
  • Can be modified for different fitness levels by adjusting the weight of the dumbbell or the angle of the decline bench
  • Engages multiple muscle groups for a more efficient workout

Dumbbell Decline Sit Up Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Hip flexors

Dumbbell Decline Sit Up Variations & Alternatives

  • Dumbbell Decline Russian Twist
  • Dumbbell Decline Crunch
  • Dumbbell Decline Reverse Crunch
  • Dumbbell Decline Oblique Crunch
  • Dumbbell Decline Leg Raise