Decline Sit-Up (Dumbbell)

Hook feet into a decline bench holding a dumbbell at your chest. Sit up fully. The decline angle increases the resistance significantly.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

dumbbelladjustable bench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a decline bench and adjust it to a comfortable angle.
- Sit on the bench with your legs secured under the footpads and your back against the bench.
Step 2Grab the Dumbbell
- Hold a dumbbell with both hands, keeping it close to your chest.
- Ensure your grip is secure and your elbows are bent.
Step 3Position Your Body
- Lie back on the bench, ensuring your lower back is pressed against it.
- Keep your feet firmly planted and your core engaged.
Step 4Start the Sit-Up
- Exhale and engage your core as you lift your upper body towards your knees.
- Keep the dumbbell close to your chest throughout the movement.
Step 5Reach the Top
- Continue to lift until your torso is upright or at a comfortable angle.
- Avoid pulling on your neck; focus on using your abdominal muscles.
Step 6Lower Your Body
- Inhale as you slowly lower your upper body back down to the starting position.
- Maintain control and keep your core engaged throughout the descent.
Step 7Repeat
- Perform the desired number of repetitions, ensuring proper form with each sit-up.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbell down on the floor.
- Sit up fully and safely exit the bench.