Haymaker Sit-Up
May 6th, 2023 11:53 AM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell haymaker sit-up is a compound exercise that primarily targets the abs while also engaging the shoulders, arms, and back muscles.
Stretch to do prior to exercise:
- Cat-Cow Stretch
- Child’s Pose Stretch
- Shoulder Rolls
Warmup to do prior to exercise:
- 5-10 minutes of cardio such as jogging or jumping jacks
- 1-2 sets of light dumbbell sit-ups
How to select the proper weight: Select a weight that allows you to perform 10-12 reps with proper form.
Proper form:
- Begin by lying on your back with your knees bent and your feet flat on the ground.
- Hold a dumbbell with both hands and extend your arms straight up towards the ceiling.
- In one fluid motion, sit up and rotate your torso to the right, bringing the dumbbell outside your right knee.
- Lower yourself back down to the starting position and repeat on the left side.
- Continue alternating sides for the desired number of reps.
How to reduce the difficulty: To reduce the difficulty of this exercise, perform it without using any weights.
How to increase difficulty: To increase the difficulty of this exercise, increase the weight of the dumbbell or add additional reps or sets.
Number of reps:
- Beginner: 8-10 reps, 1-2 sets
- Intermediate: 10-12 reps, 2-3 sets
- Advanced: 12-15 reps, 3-4 sets
Estimated time for exercise: 10-15 minutes
Body Group:
Abs (Core)Muscle Group(s):
Abdominals, Biceps, Side AbsMuscles used:
Primary:
Rectus AbdominisSecondary:
Obliques, Biceps BrachiiTertiary:
N/ADifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.