Sit-Up - Overhead, (Legs On Bench) (Dumbbell)

A harder variation: hold a weight overhead while keeping your legs on the bench. Keep your biceps by your ears throughout the movement.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

front shoulders

What you need and how to position yourself before starting.

dumbbellbench

Bilateral

Lying

repsweight

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

Step 1Setup
- Find a flat bench and lie down on your back with your legs resting on the bench.
- Hold a dumbbell with both hands above your chest, arms extended.
Step 2Position Your Legs
- Ensure your legs are fully supported on the bench, with your knees bent at a 90-degree angle.
- Your feet should be flat on the bench, keeping your body stable.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your torso.
- Keep your back flat against the bench to avoid arching.
Step 4Begin the Sit-Up
- Slowly lift your upper body towards your knees by curling your torso.
- Keep the dumbbell steady above your chest as you lift.
Step 5Reach the Top
- Continue to lift until your torso is upright or at a comfortable angle.
- Ensure your core is engaged throughout the movement.
Step 6Lower Your Body
- Slowly lower your upper body back down to the starting position.
- Maintain control and avoid dropping back quickly.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout.
Step 8Finish the Exercise
- After completing your reps, carefully place the dumbbell down.
- Sit up slowly and ensure you are stable before standing up.