Sit-Up (Dumbbell)

Hold a dumbbell against your chest. Perform a full sit-up, bringing your elbows towards your knees. The added weight makes your abs work much harder.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

dumbbell

Bilateral

Lying

repsweight

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

Step 1Setup
- Lie down on your back on a mat with your knees bent and feet flat on the floor.
- Hold a dumbbell with both hands, positioning it above your chest.
Step 2Position Your Feet
- Ensure your feet are hip-width apart and securely planted on the floor.
- You can also place your feet under a stable object for added support if needed.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your spine.
- Keep your lower back pressed into the mat throughout the movement.
Step 4Lift Your Upper Body
- Exhale as you lift your upper body off the mat by curling your torso towards your knees.
- Keep the dumbbell close to your chest as you lift.
Step 5Pause at the Top
- Hold the position at the top for a moment, ensuring your core is engaged.
- Avoid pulling on your neck; focus on using your abdominal muscles.
Step 6Lower Your Body
- Inhale as you slowly lower your upper body back to the mat.
- Control the descent to maintain tension in your core.
Step 7Repeat
- Repeat the sit-up for the desired number of repetitions, maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbell down on the mat.
- Take a moment to stretch your abs and relax before moving on to your next exercise.