Core · Dumbbell
Dumbbell Overhead Sit-up
How to do the dumbbell overhead sit-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and feet anchored, holding a dumbbell with both hands extended overhead. Keeping your arms straight, sit up until your torso is upright and the weight is over your head, then lower back down under control.
- 1Abs working hard against the long lever of the overhead weight
- 2A controlled sit-up with arms locked straight overhead
- 3Hip flexors helping lift your torso off the floor
Common mistakes
- Avoid letting the weight pull your arms forward or down
- Do not let your feet lift off the floor, keep them anchored
- Avoid yanking up with momentum, move from the abs
Muscles worked
The dumbbell overhead sit-up mainly works the upper abs and lower abs, with the obliques, front delts, and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
Kovo programs the dumbbell overhead sit-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.