Male model ex_RRYXGH

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Waist · Dumbbell

Dumbbell Overhead Sit-Up

intermediatestrength

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

Shoulders · Deltoids
Hip Flexors · Iliopsoas

How to do Dumbbell Overhead Sit-Up

Lie on your back with your legs bent and feet flat on the floor. Hold a dumbbell in both hands, extending your arms straight overhead with your palms facing each other.
Engage your core and lift your upper body off the floor into a sitting position, keeping the dumbbell directly overhead.
Slowly lower your upper body back to the starting position, maintaining control and keeping the dumbbell overhead.
Repeat the movement for the desired number of repetitions.

Form tips

Ensure the dumbbell remains directly overhead and in line with your shoulders during the entire movement.
Avoid using momentum; focus on a controlled and steady motion.
Start with a lighter weight to ensure proper form and avoid strain.

Dumbbell Overhead Sit-Up alternatives

Band Decline Sit Up

Decline Sit Up

Ab Mat Sit-Up

3-4 Sit-Up

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Dumbbell Decline Overhead Sit-Up

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Over Head Weight Sit Up

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Decline Bench Full Sit Up

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Dumbbell Straight Arm Twisting Sit-Up

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Dumbbell v-Up

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Cable Twist (Up-Down)

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Assisted Sit Ups

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Dumbbell Overhead Sit-Up FAQ

What muscles does Dumbbell Overhead Sit-Up work?

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

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

You need a dumbbell.

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

Other exercises for the abs include Band Decline Sit Up, Decline Sit Up, Ab Mat Sit-Up and 3-4 Sit-Up.

For developers

Use Dumbbell 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_RRYXGH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

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