Weighted Sit-Ups - With Bands

An intermediate strength exercise for the abs, done with a bench or box.

Movement guide

Weighted Sit-Ups - With Bands

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusAbs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

3D demoBird dogBeginner · No equipment

Similar move, beginner grade.

This move

Weighted Sit-Ups - With BandsIntermediate · Other / check instructions + A bench or box

Intermediate grade (source-assigned).

Harder option

Jackknife sit-up (V-up) demonstrated on the 3D figure

3D demoJackknife sit-up (V-up)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

Other / check instructions + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Weighted Sit-Ups - With Bands work?

Mainly the abs.

What equipment do I need for the Weighted Sit-Ups - With Bands?

Other / check instructions + A bench or box.

Is the Weighted Sit-Ups - With Bands good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bird dog.

What is an easier alternative to the Weighted Sit-Ups - With Bands?

Try the Bird dog. It works similar muscles at a lower grade.

How do I make the Weighted Sit-Ups - With Bands harder?

Progress to the Jackknife sit-up (V-up), or add load, range or slower lowering once your form is solid.