Sit-Up - Overhead (Dumbbell)

Hold a dumbbell with straight arms over your chest. Perform a sit-up, keeping the weight pushed towards the ceiling the entire time.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

front shoulders

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 on your back on a mat with your knees bent and feet flat on the floor.
- Hold a dumbbell with both hands above your chest, arms fully extended.
Step 2Position Your Feet
- Ensure your feet are hip-width apart and firmly planted on the ground.
- You can also place your feet under an anchor or have a partner hold them for stability.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your core.
- Keep your lower back pressed into the mat to avoid arching.
Step 4Lift Your Upper Body
- Exhale as you lift your upper body off the mat, bringing the dumbbell overhead.
- Focus on using your abdominal muscles to lift, not your neck or shoulders.
Step 5Reach Overhead
- As you lift, extend your arms straight up towards the ceiling, keeping the dumbbell steady.
- Maintain a controlled motion, avoiding any jerking or swinging.
Step 6Lower Your Body
- Inhale as you slowly lower your upper body back to the mat, keeping the dumbbell overhead.
- Control the descent to engage your core throughout the movement.
Step 7Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each sit-up.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbell down beside you.
- Sit up slowly and take a moment to stretch your core muscles.