Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Lower Back
Target Muscle Group


Abs Muscle Anatomy Diagram

Twisting Decline Dumbbell Situps Instructions

  1. Set a decline bench at around a 30 degree angle (you can go higher for more intensity).
  2. Grab 2 light dumbbells and position yourself on the incline bench with your back flat against the bench and dumbbells at shoulder height, with palms facing your feet.
  3. Tense your abs to pull yourself up while twisting and bringing your right arm forward with the dumbbell.
  4. At the top of the movement you should be sitting upright with your right arm across your left knee.
  5. Lower back down to the starting position slowly and repeat with the left arm forward.

Exercise Tips:

  1. Do not let your upper back touch the bench at the bottom of the movement.
  2. Increase the decline of the bench for increased intensity.
  3. Always do this exercise slowly for maximum results.  
  4. Heavy dumbbells are not needed to make the exercise effective. Start light and work up to heavier weights. 
1 Comment
Posted on: Wed, 03/21/2012 - 06:01

good ones .....and its beter then other