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Abs · Intermediate

Dumbbell Decline Sit Up

Loaded decline-bench sit-up that trains abdominal and hip-flexor strength through a controlled extended range.

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Dumbbell Decline Sit Up demonstration

Exercise overview

Training details

AbsCoreHip Flexors

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure your feet on a decline bench and hold a dumbbell firmly against your chest.
  2. 02Start upright, brace your abdominals, and lower your torso toward the bench under control.
  3. 03Descend only as far as you can maintain control without dropping your head or overextending your lower back.
  4. 04Curl your torso back up using your abdominals while keeping the dumbbell close to your body.
  5. 05Finish in a tall seated position without throwing the weight forward, then begin the next controlled descent.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand-Resisted Decline Sit-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteBand Jack Knife Sit-Up

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