ex_3G46NJ

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Waist · Dumbbell

Decline Sit Ups Dumbbells

intermediatestrengthMale & female model

Decline Sit Ups Dumbbells is an intermediate isolation strength exercise that works the abs (waist), with the biceps and hip flexors assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Biceps · Biceps Brachii
Hip Flexors · Iliopsoas

How to do Decline Sit Ups Dumbbells

Secure your feet at the end of a decline bench and lie back with your knees slightly bent. Hold a dumbbell in each hand close to your chest.
Engage your core and lift your upper body off the bench by contracting your abdominal muscles.
Continue to lift your upper body until you are in a seated position, ensuring that the contraction is felt in your abs.
Slowly lower your upper body back to the starting position with control, keeping your core engaged. Repeat for the desired number of repetitions.

Form tips

Focus on using your abdominal muscles to lift your body, rather than relying on momentum.
Breathe out as you sit up and breathe in as you return to the starting position.
Keep your feet securely anchored to the bench to stabilize your body throughout the exercise.

Decline Sit Ups Dumbbells alternatives

Decline Levitating Sit Ups Bodyweight

Abs · intermediate

Bench Decline Ab Sit-Ups

Abs · intermediate

Band Decline Sit Up

Abs · beginner

Decline Sit Up

Abs · intermediate

More abs exercises

Dumbbell Decline Sit-Up

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Exercise Ball Sit Ups

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Assisted Sit Ups

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Dumbbell Decline Overhead Sit-Up

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Alternating Oblique Sit-Ups

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Decline Bench Full Sit Up

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Dumbbell Overhead Sit-Up

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3-4 Sit-Up

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Decline Sit Ups Dumbbells FAQ

What muscles does Decline Sit Ups Dumbbells work?

Decline Sit Ups Dumbbells mainly works the abs in the waist (Rectus Abdominis). The biceps and hip flexors work as secondary muscles.

What equipment do you need for Decline Sit Ups Dumbbells?

You need a dumbbell.

How many sets and reps of Decline Sit Ups Dumbbells should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Decline Sit Ups Dumbbells good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Decline Sit Ups Dumbbells burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Decline Sit Ups Dumbbells?

Other exercises for the abs include Decline Levitating Sit Ups Bodyweight, Bench Decline Ab Sit-Ups, Band Decline Sit Up and Decline Sit Up.

For developers

Use Decline Sit Ups Dumbbells in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3G46NJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

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  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_3G46NJ/mp4-720.mp4?…",
    "poster": "https://…/ex_3G46NJ/poster.jpg?…"
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}