This exercise involves lying on a decline bench with a dumbbell held against the chest and performing a sit-up motion. The decline angle increases the difficulty of the exercise and the added weight of the dumbbell challenges the core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the rectus abdominis, obliques, and hip flexors for a stronger core
- Increases upper body strength and stability
- Improves posture and balance
- Can be modified for different fitness levels by adjusting the weight of the dumbbell or the angle of the decline bench
- Engages multiple muscle groups for a more efficient workout
How to perform
- Start by lying on a decline bench with your feet securely locked in place.
- Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- Engage your core and slowly lift your upper body towards your knees, keeping the dumbbell above your chest.
- Pause at the top of the movement and then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Hip Flexors
Primary