Back to all exercises
Open the Plan Builder
Exercise overview
Training details
AbsCoreHip Flexors
Equipment
Dumbbell
Sets × reps
3 × 12
Rest
1 min
How to perform it
Step-by-step instructions
- 01Secure your feet on a decline bench and hold a dumbbell firmly against your chest.
- 02Start upright, brace your abdominals, and lower your torso toward the bench under control.
- 03Descend only as far as you can maintain control without dropping your head or overextending your lower back.
- 04Curl your torso back up using your abdominals while keeping the dumbbell close to your body.
- 05Finish in a tall seated position without throwing the weight forward, then begin the next controlled descent.
Use this exercise in a plan