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Dumbbell Sit-Up
A weighted core exercise using a dumbbell held at the chest to target the rectus abdominis and obliques, building abdominal strength and hypertrophy through spinal flexion.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Quads
Accessory Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
3/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Shorter rests for endurance focus
How to Perform
Lie on your back on a mat with knees bent at 90 degrees and feet flat on the floor hip-width apart. Hold a dumbbell vertically against your chest with both hands.
- Engage your core by drawing your navel toward your spine.
- Exhale and curl your head, shoulders, and torso upward off the floor.
- Continue lifting until your torso is perpendicular to the floor and forearms touch thighs.
- Pause briefly at the top while squeezing your abs.
- Inhale and slowly lower your torso back to the starting position in a controlled manner.
- Keep your lower back pressed into the floor throughout.
Coaching Tips
Form Cues
- Eyes forward
- Chin tucked
- Heels down
- Core tight
- No momentum
- Back flat
Breathing
Inhale during the lowering phase and exhale forcefully during the upward curl to maintain core bracing.
Tempo
3-1-1
Range of Motion
Start from lying flat with lower back in contact with the floor; lift to torso perpendicular or until forearms meet thighs without hyperextending the neck.
Safety
Safety Notes
- Avoid if you have acute lower back pain
- Start with light weight to master form
- Do not hyperextend spine at bottom
- Keep movement controlled to prevent strain
- Consult professional with spinal injuries
- Secure grip on dumbbell to avoid dropping
Spotting
Spotting not required; self-spot by using light weight or bodyweight version if needed.
Common Mistakes
- Pulling with your neck
- Using hip thrust instead of curl
- Arching lower back
- Jerking upward
- Releasing core tension
- Feet lifting off floor
When to Avoid
- Lower back injuries
- Spinal disc issues
- Recent abdominal surgery
Flexibility Needed
- Adequate spinal flexion range
- Hip flexion without compensation
Build Up First
- Master bodyweight sit-up
- Core engagement basics
- Controlled crunch form
Also known as
Weighted Sit-Up, DB Sit-Up, Dumbbell Weighted Situp
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