Weighted Dumbbell Sit-Up

A full sit-up with load on your chest to progress rectus abdominis strength.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Dumbbell on your chest, feet anchored
• Curl your spine up vertebra by vertebra
• Lower under control without dropping back

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Pulling on your neck
• Using arm momentum

Muscles worked

Primary

• Core / abs

Alternatives

• Cable Crunch (weighted abs)
• Hanging Leg Raise