# Dumbbell Tuck-Up

A loaded core exercise where you curl up from lying flat while pulling your knees in, bringing a dumbbell from overhead to over your knees. Trains the abs through trunk and hip flexion together.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/over-weight-ab-crunch/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-tuck-up/

## Muscles worked

- Abs: 10/10
- Obliques: 6/10

## How to do the Dumbbell Tuck-Up

1. Lie flat, legs straight, dumbbell held overhead in both hands.
2. Curl up and pull your knees toward your chest together.
3. Bring the dumbbell forward until it sits over your knees.
4. Lower back down slowly, arms overhead and legs straight.

### Full technique — 7 steps

1. Lie on your back with legs straight and together, holding one dumbbell by its ends with both hands.
2. Reach your arms overhead so the dumbbell is just above the floor behind your head.
3. Press your lower back into the floor and tighten your stomach.
4. Curl your upper body up while bending your knees and pulling them toward your chest.
5. Bring the dumbbell forward with straight arms until it sits over your knees, feet off the floor.
6. Pause briefly in the seated position, then lower your torso and straighten your legs under control.
7. Return the dumbbell overhead and reset flat before the next rep.

## Common mistakes

- Swinging the arms for momentum
- Dropping back onto the floor
- Lower back arching off floor
- Lifting the torso without the knees
- Bending the elbows to shorten range

## Form cues

- Curl ribs toward pelvis
- Torso and knees meet
- Arms stay long
- Curl, don't yank up
- Use light load first

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3 sets of 10–15 reps · rest 1 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Box Plank Walk-Up](https://seto.fit/exercises/box-plank-walk-up/), [Plank Up-Down](https://seto.fit/exercises/plank-up-down/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plank to Lunge](https://seto.fit/exercises/plank-to-lunge/) — 45% of bodyweight
- Easier: [Dumbbell Decline Sit-Up to Press](https://seto.fit/exercises/dumbbell-decline-sit-up-to-press/) — Intermediate
- **This exercise: Dumbbell Tuck-Up — Intermediate**

## Quick answers

### What muscles does the Dumbbell Tuck-Up work?

Primary: Abs 10/10. Also works: Obliques 6/10.

### When should I do the Dumbbell Tuck-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Tuck-Up?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Tuck-Up?

No equipment: Box Plank Walk-Up, Plank Up-Down.

### What is an easier version of the Dumbbell Tuck-Up?

Dumbbell Decline Sit-Up to Press (Intermediate), Plank to Lunge (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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