Core · Dumbbell
Dumbbell Overhead Sit-up with Legs on Bench
How to do the dumbbell overhead sit-up with legs on bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your lower legs resting on a bench so your hips and knees are bent at ninety degrees, holding a dumbbell extended overhead. Sit up while keeping the dumbbell locked out above you, then lower back down under control. Keep the weight stacked over your shoulders throughout.
- 1Feel your upper abs crunch you up off the floor
- 2Keep the dumbbell directly over your shoulders as you rise
- 3Feel your whole front core working to control the descent
Common mistakes
- Avoid letting the dumbbell drift behind your head
- Don't yank yourself up with your arms or neck
- Avoid dropping back down; lower with control
Muscles worked
The dumbbell overhead sit-up with legs on bench mainly works the upper abs, with the lower abs, obliques, front delts, and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- TricepsMinor
- ForearmsMinor
- LatsMinor
Kovo programs the dumbbell overhead sit-up with legs on bench 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.