Dumbbell decline overhead sit up

Muscles worked: Abs, Hip flexors
AbsHip flexors
🔧 Decline Bench, Dumbbells 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Brace your core, flex your spine, and curl your torso towards your knees. Keep arms extended vertically, aligned over your shoulders. Rise until upright, pause, then lower your torso back down with controlled arm extension.

Muscles Worked

External ObliquesInternal ObliquesIliopsoas
Secondary: Anterior Delts

Tips

Engage your upper back and actively punch towards the ceiling to maximize the range of motion and fully contract your core muscles. Maintain a locked-out elbow position throughout the entire movement to prevent any strain or injury in your joints. Focus on drawing your ribs down towards your hips to prevent excessive arching in your lower back and maintain spinal stability. Lower your torso slowly and deliberately, resisting the pull of gravity to build strength and control throughout the exercise.

Similar exercises

Dumbbell sit up Abs, Hip flexors · 🔧 Dumbbells 3/10 Decline sit up Hip flexors · 🔧 Decline Bench 3/10 Weighted decline sit up Hip flexors · 🔧 Decline Bench, Plates, Dumbbells, Medicine Ball 3/10 Dumbbell sit up press Shoulders, Abs, Hip flexors · 🔧 Dumbbells 3/10 Medicine ball decline sit up Abs, Hip flexors · 🔧 Decline Bench, Medicine Ball 3/10 Dumbbell overhead carry Upper arms, Abs, Forearms, Back · 🔧 Dumbbells 3/10 Dumbbell overhead squat Glutes, Shoulders, Abs, Back, Hamstrings · 🔧 Dumbbells 5/10 Dumbbell overhead lunge Glutes, Shoulders, Abs, Hamstrings · 🔧 Dumbbells 5/10
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