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Dumbbell Decline Overhead Sit-Up
A weighted core exercise performed on a decline bench holding a dumbbell overhead. Targets the rectus abdominis and hip flexors to build strength and stability while challenging overhead mobility.
About Exercise
Equipment
Decline Bench, Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure feet under the pads of a decline bench and lie back. Hold a dumbbell with both hands, arms fully extended directly over the chest.
- Brace your core and flex the spine to curl the torso up toward the knees.
- Keep arms extended vertically, ensuring the weight stays aligned over the shoulders.
- Continue until the torso is upright, pausing briefly at the top.
- Lower the torso back to the bench under control, keeping the arms locked out overhead.
Coaching Tips
Form Cues
- Punch the ceiling
- Keep elbows locked
- Ribs down
- Control the descent
Breathing
Exhale as you sit up, inhale as you lower back down.
Tempo
3-1-1
Range of Motion
From upper back touching the bench to a full upright seated position.
Safety
Safety Notes
- Ensure the dumbbell is secure in hands
- Avoid if experiencing acute lower back pain
- Start with a light weight to master balance
Spotting
A spotter can stand behind the bench to assist with the weight if needed.
Common Mistakes
- Bending elbows
- Using momentum
- Arching lower back
- Pulling with the neck
When to Avoid
- Acute lower back strain
- Shoulder impingement
- Neck injuries
Flexibility Needed
- Adequate hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Core bracing technique
- Hip hinge control
Also known as
Weighted Decline Sit-Up, Overhead Decline Sit-Up, Dumbbell Decline Sit-Up
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