Dumbbell Overhead Sit Up

Dumbbell Overhead Sit Up


This exercise involves lying on your back with a dumbbell held overhead, then performing a sit-up while keeping the weight stable. It targets the abdominal muscles and can also engage the shoulders and arms.

Muscle Group

Equipment Required

Dumbbell Overhead Sit Up Instructions

  1. Start by lying flat on your back with your knees bent and feet flat on the ground.
  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 off the ground, bringing the dumbbell overhead towards your feet.
  4. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of reps.

Dumbbell Overhead Sit Up Form & Visual

Dumbbell Overhead Sit Up

Dumbbell Overhead Sit Up Benefits

  • Strengthens the core muscles, including the rectus abdominis, obliques, and transverse abdominis
  • Improves stability and balance
  • Targets the shoulders and triceps
  • Increases overall upper body strength
  • Can be modified for different fitness levels by adjusting the weight of the dumbbell
  • Engages multiple muscle groups for a more efficient workout
  • Can be done at home or in the gym with minimal equipment

Dumbbell Overhead Sit Up Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Pectoralis major
  • Deltoids
  • Triceps

Dumbbell Overhead Sit Up Variations & Alternatives

  • Dumbbell Overhead Sit up with Twist
  • Weighted Russian Twist
  • Medicine Ball Sit up with Twist
  • Decline Dumbbell Sit up
  • Weighted Decline Russian Twist
  • Medicine Ball Decline Sit up with Twist
  • Weighted Decline Sit up
  • Weighted Sit up
  • Medicine Ball Sit up