Exercise library
Core
Weighted Decline Sit-Up
- Primary muscle
- Core
- Also works
- Quads
- Equipment
- Dumbbell
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Secure your feet on a decline bench and hold a dumbbell or plate against your chest. Sit up by curling your torso toward your knees, keeping the weight snug. Lower under control until your back nears the bench without dropping fully or using momentum.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Russian TwistDumbbellCore
- Dumbbell Side BendDumbbellCore
- Ab Wheel RolloutOtherCore
- Band Pallof PressBandCore
- Bicycle CrunchBodyweightCore
- Cable CrunchCableCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: