ex_CWALIJ

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Waist · Dumbbell

Dumbbell Decline Overhead Sit-Up

intermediatestrengthMale & female model

Dumbbell Decline Overhead Sit-Up is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and shoulders 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

Hip Flexors · Iliopsoas
Shoulders · Deltoids

How to do Dumbbell Decline Overhead Sit-Up

Begin by lying on a decline bench with your feet secured, holding a dumbbell in each hand extended overhead.
Slowly lift your shoulders, and upper back off the bench while simultaneously bringing the dumbbells up and over your head.
Continue to lift your torso until you are in an upright position with the dumbbell directly above your head.
Slowly lower yourself back down to the starting position, keeping the dumbbells extended overhead.

Form tips

Keep your neck in a neutral position to avoid strain.
Focus on a smooth and controlled motion to maximize core engagement.
Avoid using momentum to lift yourself; rely on your core muscles.

Dumbbell Decline Overhead Sit-Up alternatives

Decline Sit Up

Abs · intermediate

Band Decline Sit Up

Abs · beginner

Decline Bench Full Sit Up

Abs · intermediate

Ab Mat Sit-Up

Abs · intermediate

More abs exercises

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Dumbbell Decline Sit-Up

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3-4 Sit-Up

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Decline Levitating Sit Ups Bodyweight

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Over Head Weight Sit Up

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Dumbbell Straight Arm Twisting Sit-Up

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Bench Decline Ab Sit-Ups

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Dumbbell Decline Overhead Sit-Up FAQ

What muscles does Dumbbell Decline Overhead Sit-Up work?

Dumbbell Decline Overhead Sit-Up mainly works the abs in the waist (Rectus Abdominis). The hip flexors and shoulders work as secondary muscles.

What equipment do you need for Dumbbell Decline Overhead Sit-Up?

You need a dumbbell.

How many sets and reps of Dumbbell Decline Overhead Sit-Up 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 Dumbbell Decline Overhead 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 Decline Overhead Sit-Up 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 Dumbbell Decline Overhead Sit-Up?

Other exercises for the abs include Decline Sit Up, Band Decline Sit Up, Decline Bench Full Sit Up and Ab Mat Sit-Up.

For developers

Use Dumbbell Decline Overhead 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.

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

{
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  "name": "Dumbbell Decline Overhead Sit-Up",
  "model": "male",
  "counterpartId": "ex_S6H6OT",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_CWALIJ/mp4-720.mp4?…",
    "poster": "https://…/ex_CWALIJ/poster.jpg?…"
  }
}