Male model ex_I4ROT7

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Waist · Dumbbell

Dumbbell Decline Sit-Up

intermediatestrength

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

Hip Flexors · Iliopsoas

How to do Dumbbell Decline Sit-Up

Begin by lying on a decline bench with your feet securely positioned under the footpads. Hold a dumbbell with both hands against your chest.
Lift your upper body towards your knees, keeping the dumbbell close to your chest.
Sit up fully until your back is straight, then slowly lower your upper body back to the starting position.
Repeat the exercise for the desired number of repetitions.

Form tips

Keep the dumbbell close to your chest throughout the exercise to maintain balance.
Focus on engaging your abdominal muscles, not using momentum.
Keep your head and neck in line with your spine to avoid strain.

Dumbbell Decline Sit-Up alternatives

Band Decline Sit Up

Abs · beginner

Decline Sit Up

Abs · intermediate

Decline Bench Full Sit Up

Abs · intermediate

Ab Mat Sit-Up

Abs · intermediate

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Over Head Weight Sit Up

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Bench Decline Ab Sit-Ups

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Dumbbell Decline Sit-Up FAQ

What muscles does Dumbbell Decline Sit-Up work?

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

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

You need a dumbbell.

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

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

For developers

Use Dumbbell Decline 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_I4ROT7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_I4ROT7",
  "name": "Dumbbell Decline Sit-Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_I4ROT7/mp4-720.mp4?…",
    "poster": "https://…/ex_I4ROT7/poster.jpg?…"
  }
}