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Dumbbell Overhead Sit-up

Abs ObliquesQuads Isolation Dumbbell
Demo (loops)

How to do it

Starting position

  1. Lie on the floor, bend your knees, and place your feet flat on the floor.
  2. Hold the dumbbell horizontally with both hands and place it on your chest.
  3. Look up at the ceiling and brace your core.

Movement

  1. Contract your abs and curl your upper body up.
  2. Keep the dumbbell steady without letting it sway as you raise your torso.
  3. Maintain tension in your abs as you slowly lie back down to the starting position.

Breathing

Exhale as you sit up and inhale as you lie back down.

Trainer tips

  • Hold the dumbbell upright overhead
  • Keep your arms straight and curl your upper body up
  • Keep your arm position even on the way down

Cautions

  • If your lower back arches excessively off the floor, it can cause lower back pain, so keep tension in your abs.
  • Using momentum to sit up strains your neck and shoulders, so perform the movement slowly.
  • Throwing the arms forward and using momentum
  • Bouncing up using the lower back

Exercise info

Primary musclesAbs
Secondary musclesObliques · Quads
EquipmentDumbbell
Movement patternCore
Rep range10–15 reps
7 similar exercises

Representative exercise: Dumbbell Overhead Sit-up

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 10–15 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Weighted Dumbbell Lying Knee RaiseEasierDumbbell Dead BugEasierSuspension RolloutSimilar exerciseWeighted Hanging Leg RaiseSimilar exerciseDecline Sit-UpSimilar exerciseLying Toe TapSame muscle · different equipmentMachine Lying CrunchSame muscle · different equipmentBarbell RolloutSame muscle · different equipmentBand Kneeling CrunchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.