Male model ex_BRQQGC

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Dumbbell

Dumbbell Close Grip Shoulder Press Sit Up

intermediatestrength

Dumbbell Close Grip Shoulder Press Sit Up is an intermediate compound strength exercise that works the abs (waist), with the chest and triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Core · Rectus Abdominis
Shoulders · Deltoids

Secondary muscles

Chest · Pectoralis Major
Triceps · Triceps Brachii

How to do Dumbbell Close Grip Shoulder Press Sit Up

Lie on the floor with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand with a close grip, elbows bent at 90 degrees resting on the floor.
Engage your core and perform a sit-up by raising your torso towards your knees while simultaneously pressing the dumbbells overhead.
Lower your torso back to the starting position while bringing the dumbbells back to shoulder height.
Repeat the movement for the desired number of repetitions, maintaining control throughout the exercise.

Form tips

Maintain a close grip on the dumbbells to ensure proper shoulder engagement.
Engage your core throughout the movement to support your lower back.
Keep your feet firmly planted on the floor to stabilize your body during the sit-up.

Dumbbell Close Grip Shoulder Press Sit Up alternatives

Shoulder Tap

Abs · intermediate

Kettlebell Situp Press

Abs · intermediate

Decline Sit Up

Abs · intermediate

Band Decline Sit Up

Abs · beginner

More abs exercises

Dumbbell Decline Sit-Up

Abs · intermediate

Dumbbell Overhead Sit-Up

Abs · intermediate

Over Head Weight Sit Up

Abs · intermediate

Dumbbell Decline Overhead Sit-Up

Abs · intermediate

3-4 Sit-Up

Abs · intermediate

Ab Mat Sit-Up

Abs · intermediate

Landmine Rotational Lift to Press

Abs · intermediate

Decline Bench Full Sit Up

Abs · intermediate

Dumbbell Close Grip Shoulder Press Sit Up FAQ

What muscles does Dumbbell Close Grip Shoulder Press Sit Up work?

Dumbbell Close Grip Shoulder Press Sit Up mainly works the abs in the waist (Rectus Abdominis and Deltoids). The chest and triceps work as secondary muscles.

What equipment do you need for Dumbbell Close Grip Shoulder Press Sit Up?

You need a dumbbell.

How many sets and reps of Dumbbell Close Grip Shoulder Press Sit Up should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Close Grip Shoulder Press Sit Up good for beginners?

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

How many calories does Dumbbell Close Grip Shoulder Press Sit Up burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Dumbbell Close Grip Shoulder Press Sit Up?

Other exercises for the abs include Shoulder Tap, Kettlebell Situp Press, Decline Sit Up and Band Decline Sit Up.

For developers

Use Dumbbell Close Grip Shoulder Press Sit Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

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

{
  "id": "ex_BRQQGC",
  "name": "Dumbbell Close Grip Shoulder Press Sit Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_BRQQGC/mp4-720.mp4?…",
    "poster": "https://…/ex_BRQQGC/poster.jpg?…"
  }
}