Weighted Sit-Up
Technique guide
Set-up
- Lie on your back with your knees bent and feet flat, anchored under a pad if there is one.
- Hold a weight plate or dumbbell against your chest with both hands.
How to do it
- Curl your head and shoulders up first, then sit all the way up.
- Lower yourself back down slowly, one part of your spine at a time.
Coaching cues
- Keep the weight pressed to your chest, not behind your head.
- Breathe out as you sit up.
Common mistakes
- Jerking up with momentum from the arms.
- Dropping back to the floor too quickly.
Safety
- Master unweighted sit-ups first, and start with a light plate.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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