May 6th, 2023 11:53 AM Mr. Q Categories: Dumbbell
The 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.
- 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 Abs
Secondary:Obliques, Biceps Brachii