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Dumbbell Sit-Up & Press
A dynamic compound exercise combining a sit-up and single-arm overhead press with a dumbbell, targeting core stability, shoulders, and hip flexors for strength and coordination.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Shoulders, Abs
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Shoulders
9/10Anterior Delts
Abs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
6/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie on your back with knees bent and feet flat. Hold one dumbbell in one hand, resting the weight on your shoulder or chest.
- Engage your core and curl your torso up toward your thighs.
- Simultaneously press the dumbbell overhead with a straight arm.
- Extend fully at the top, keeping the shoulder packed and stable.
- Control your descent, lowering the torso vertebra by vertebra.
- Lower the dumbbell back to the chest as you lie down.
Coaching Tips
Form Cues
- Core tight throughout
- Shoulder packed
- Controlled eccentric
- Press straight up
- Avoid twisting
Breathing
Exhale forcefully during the sit-up and press; inhale deeply as you lower.
Tempo
3-1-2
Range of Motion
Curl torso from flat on floor to upright with hips flexed; press dumbbell from chest to full overhead extension.
Safety
Safety Notes
- Avoid if acute lower back pain or shoulder impingement
- Maintain neutral spine
- Start with light weight
- Engage core fully
- Keep shoulders packed
Spotting
Not required; perform solo with focus on control. Use a lighter weight if stability is compromised.
Common Mistakes
- Arching lower back
- Using momentum to rise
- Rushing the descent
- Allowing torso rotation
- Heels lifting off floor
When to Avoid
- Acute lower back pain
- Spinal disk issues
- Severe shoulder impingement
Flexibility Needed
- Thoracic extension
- Hip flexion
- Shoulder overhead mobility
Build Up First
- Master basic sit-up
- Overhead press form
- Core engagement control
Also known as
DB Sit-Up Press, Unilateral Sit-Up Press, Single Arm Sit-Up Press
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