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Core · Intermediate

Dumbbell Sit Up to Shoulder Press

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Dumbbell Sit Up to Shoulder Press demonstration

Exercise overview

Training details

CoreShouldersTriceps

Equipment

Dumbbell

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your knees bent, feet planted, and the dumbbells held securely at the chest or shoulders.
  2. 02Brace your abdominals and rise through a controlled sit-up until you reach a tall, balanced seated position.
  3. 03Keep your ribs stacked over the pelvis and press both dumbbells overhead without leaning backward.
  4. 04Lower the dumbbells back to the shoulders under control while maintaining the upright seated posture.
  5. 05Roll your torso back to the floor smoothly, reset the weights, and repeat the full sequence.

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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 variationEZ-Bar Shoulder Press 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 substituteKettlebell Sit-up PressComparable substituteBosu Ball CrunchComparable substituteBosu Ball Sit UpComparable substituteCurl-UpComparable substituteReverse Crunch

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