Dumbbell Sit Up
Description
The dumbbell sit-up holds a dumbbell at your chest (or extended overhead for more difficulty) while performing standard sit-ups. The added load provides progressive overload beyond bodyweight sit-ups and builds ab strength for sport and daily activities.
Equipment Required
Dumbbell Sit Up Instructions
- Lie on your back with knees bent at 45 degrees, feet flat on the floor.
- Hold a dumbbell at your chest (easier) or extended overhead (harder).
- Brace your core.
- Sit up by curling your torso upward, bringing your chest toward your knees.
- Squeeze your abs hard at the top.
- Lower under control back to the floor.
- Anchor your feet under a heavy object if needed.
- Use moderate weight. Aim for 10 to 15 reps.
Dumbbell Sit Up Form & Visual
Dumbbell Sit Up Benefits
- Adds progressive overload to sit-ups
- Easy to scale by weight and position
- Builds ab strength beyond bodyweight
- No bench needed
- Simple execution
- Effective for ab hypertrophy
Dumbbell Sit Up Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques (secondary)
Dumbbell Sit Up Variations & Alternatives
- Weighted Decline Sit-Up
- Otis-Up (sit-up to press)
- Medicine Ball Crunch
- Dumbbell Decline Sit-Up
- Russian Twist with DB
