Male model ex_ZSXCIA

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Waist · Dumbbell

Dumbbell Straight Arm Twisting Sit-Up

intermediatestrength

Dumbbell Straight Arm Twisting Sit-Up is an intermediate isolation strength exercise that works the abs (waist), with the 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
Obliques · External Obliques

Secondary muscles

Shoulders · Deltoids

How to do Dumbbell Straight Arm Twisting Sit-Up

Begin by lying flat on your back with your knees bent and feet flat on the floor, holding a dumbbell with both hands extended straight above your chest.
Bend your core and lift your upper body off the floor, raising the dumbbell towards the ceiling as high as possible. As you crunch, twist your torso to the right, bringing the dumbbell towards your right side.
Lower your upper body back to the floor with control, maintaining your arms extended above your chest. Repeat the movement, this time twisting to the left. Continue alternating sides for the desired number of repetitions.

Form tips

Keep your arms straight and avoid bending your elbows during the movement.
Use a weight that allows for proper form and control.
Exhale as you twist up and inhale as you lower down.

Dumbbell Straight Arm Twisting Sit-Up alternatives

Decline Sit Up

Abs · intermediate

Band Decline Sit Up

Abs · beginner

Over Head Weight Sit Up

Abs · intermediate

3-4 Sit-Up

Abs · intermediate

More abs exercises

Dumbbell Straight Arm Crunch

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Dumbbell Decline Sit-Up

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Dumbbell Overhead Sit-Up

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Dumbbell Decline Overhead Sit-Up

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Ab Mat Sit-Up

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Crunch (Straight Leg Up)

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Decline Bench Full Sit Up

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Dumbbell v-Up

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Dumbbell Straight Arm Twisting Sit-Up FAQ

What muscles does Dumbbell Straight Arm Twisting Sit-Up work?

Dumbbell Straight Arm Twisting Sit-Up mainly works the abs in the waist (Rectus Abdominis and External Obliques). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Straight Arm Twisting Sit-Up?

You need a dumbbell.

How many sets and reps of Dumbbell Straight Arm Twisting 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 Straight Arm Twisting 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 Straight Arm Twisting 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 Straight Arm Twisting Sit-Up?

Other exercises for the abs include Decline Sit Up, Band Decline Sit Up, Over Head Weight Sit Up and 3-4 Sit-Up.

For developers

Use Dumbbell Straight Arm Twisting 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_ZSXCIA" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

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